October 30, 2019

By Alpha Athletics Crossfit 412 | October 29, 2019

QuickFit Warm Up:2 rds 10 Ring Face Pulls 10 High Pull to External rotation to OH Press (10# or < DB/plate) 10 Air Squats WOD:Every 3min x 5 250m Row 10/10 DB Snatch CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 8-10/side Quadruped Banded Thoracic Rotations 2) 6-8/leg KB/DB Single Leg RDL 3) 2 laps Snap SkipsTHEN3×6-8…

Read More

September 25, 2019

By Alpha Athletics Crossfit 412 | September 24, 2019

QuickFit Warm Up:Get your chili warm!2 Rounds:10 AB Sprint100m Row (fast) WOD: “.30 Cal”15min AMRAP 30 Cal AB 30 Situps 30 Cal Row 30 Situps CrossFit Warm Up:Half Tabata Deadbugs (4 rounds of :20 on, :10 off)3 RoundsPower Athlete Clean Warm Up7 Glue Bridges:10 AB SprintDeadlift Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5…

Read More

August 23, 2019

By Alpha Athletics Crossfit 412 | August 22, 2019

Warm Up:3rds1:00 Deadbug 12 Banded Good Mornings8 BB Bent Over Row 10-8-6 – Hip – Hang – Floor Clean (Build to working weight) Strength: Barbell RDLAll Levels: 4 x 6 (Build)*heavier than 8.14.2019 Choose Your Own AdventureWOD:15 – 12 – 9 – 6 – 3Power Cleans (95/65)Cals Assault Bike Flex:4 x 8 Unbroken Hang Cleans…

Read More

July 25, 2019

By Alpha Athletics Crossfit 412 | July 24, 2019

CrossFit and BodyFit: 339 Warmup:Get Your Chili WarmWOD Setup WOD:“Christmas in July”1: Deadlift (155/115)2: HSPU3: Power Cleans4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.**Compare to 12.18.19

Read More

June 10, 2019

By Alpha Athletics Crossfit 412 | June 9, 2019

News and Notes: ALL cubbies must be cleaned out by weeks end for our Weights for Wayne event this coming Saturday. Please remove ALL items before Friday when we prepare the gym for the event. Schedule Update: Gym will be closed Friday evening and all day Saturday for event prep and WFW. Friday we will…

Read More

May 29, 2019

By Alpha Athletics Crossfit 412 | May 28, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions. Warm Up:Rack Mobility 3rdsPA Clean Warmup (Build to…

Read More

May 21, 2019

By Alpha Athletics Crossfit 412 | May 20, 2019

CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…

Read More

May 1, 2019

By Alpha Athletics Crossfit 412 | April 30, 2019

Warm Up:Chili Warm – 3min3rdsPA Clean Warmup (Build)5/5 Pillar with arm reach 10 KBS – American (Build)5 Power Cleans (Build) Partner WOD: “Rescue Rangers”60 S2OH (135/95)60 Russian KBS (AHAP)60 Cal AB40 Power Cleans (185/135)40 Russian KBS40 Cal AB20 DL (275/185)20 Russian KBS20 Cal AB*Chipper Style, Partners Split Work Evenly*

Read More

April 24, 2019

By Alpha Athletics Crossfit 412 | April 23, 2019

Warm Up:Rack Mobility3rdsPA Clean Warmup (Build)8 Push Jerks 10/10 Standing Teapots 10/10 Over and Backs Strength: Power CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Voters Rights” 15 Minute AMRAP15 G2OH15 Rotational Ball Slams15/15 Lateral Hops (Over Bar)*Compare to 4.17.18*`

Read More