May 29, 2020

By Alpha Athletics Crossfit 412 | May 28, 2020

WOD:“Tyler Durden”15 Minute AMRAPBARBELL1 Bear Complex Cycle (75/55)(power clean, front squat, push press, back squat, push press)10 Double Unders/Penguins or 2:1 Singles/Jacks2 Bear Complex Cycles20 Double Unders3 Bear Complex Cycles30 Double Undersetc… add 1 cycle and 10 double unders per roundMATCHING DB COMPLEX (power clean, front squat, push press, thruster)SINGLE DB ALTERNATE ARMS PER COMPLEX

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May 16, 2020

By Alpha Athletics Crossfit 412 | May 15, 2020

Instructions:Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. An odd object – something in the realm of the weight of a wall ball (14lbs for girls, 20lbs for guys). +/-5 lbs is ok (even 10 lbs if you go heavier) – can be a DB,…

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May 14, 2020

By Alpha Athletics Crossfit 412 | May 13, 2020

WOD:“What A Depressing Vacation” AMRAP-15 Barbell or Matching DB’s 20 High Knees (1,2,3,4) 20 Hang Power Cleans 20 Bum Kicks (1,2,3,4) 20 S2OH One Moderate DB or KB 20 High Knees 10 DB Hang Clean R 10 DB Hang Clean L 20 Bum Kicks 10 DB Push Press R 10 DB Push Press L

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March 10, 2020

By Alpha Athletics Crossfit 412 | March 9, 2020

CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…

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February 19, 2020

By Alpha Athletics Crossfit 412 | February 18, 2020

QuickFit Warm Up:2rds 2 Wall Walks 5/5 Single Arm DB Cleans 10 DU’s or DU practice WOD:20min AMRAP 5 HSPU 10 DB Cleans (50/35) 20 Situps 40 Double Unders (3:1) *Compare to BF 271* CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks 10/10 Single Arm Bottom Up KB Z-Press 1 Clean Complex…

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February 11, 2020

By Alpha Athletics Crossfit 412 | February 10, 2020

CrossFit Warm Up:OH Shoulder/Hollow body Prep 3 rds (10:00 cap) 10m Inch Worm to Tuck Jump 5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB) :3 -:5 Pull-up Iso Hold at top Strength:15min clock 4 x 8/8 Landmine Press 4 x 6 St. Pull-ups WOD:18min AMRAP 15 Box Jump 12 Push Press (115/85) 9 T2B *Compare to…

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February 5, 2020

By Alpha Athletics Crossfit 412 | February 4, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice :30 Goblet Wall Sit 5 DB C&J (Build to working weight) WOD:12min AMRAP 6/6 DB C&J 6/6 DB Reverse Lunge 24 Double Unders (3:1) CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks :30-:60 Goblet Wall Sit 5 Push Press (Build) Strength: Push…

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January 29, 2020

By Alpha Athletics Crossfit 412 | January 28, 2020

QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 10 AKBS 5 DB Push Press (Build) WOD:Tabata: 8 Intervals Each (0:20 on, 0:10 off)DB Push Press Cals AB Situps Ball Slams CrossFit: Warm Up:OH Shoulder Prep3rds (10:00 cap) 2 Wall Walks 10 AKBS 5 Push Press (Build) Strength: Push Press4 x 5 @ 90% of 1.8.20…

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January 15, 2020

By Alpha Athletics Crossfit 412 | January 14, 2020

QuickFit Warm Up:2 rds – 5:00 cap 10 DU or DU practice 10/10 Side Plank Hip Dip 5 Devil Press (build to working weight) WOD:10-1 Devil Press (40/25) 20 Double Unders (2:1) CrossFit: Warm Up:Glute/Low Back/Shoulder Prep 3rds (10:00 cap) 10 DU or DU practice 5 Devil’s Press (Build to your working weight) 10/10 Side…

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