January 17, 2020

By Alpha Athletics Crossfit 412 | January 16, 2020

QuickFit Warm Up:2 rds – 5:00 cap 5 Burpees 10 DB Clean (build to working weight) 10 DB Reverse Lunge (build to working weight) WOD:10-20-30-20-10 DB Clean** DB Reverse Lunge* 10-10-10-10-10 Burpees **2 DB’s *1 DB CrossFit: Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 5 Burpees 5 DB Floor Press (Build) 1 PA Clean…

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January 16, 2020

By Alpha Athletics Crossfit 412 | January 15, 2020

CrossFit Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 10 Banded Hollow/Bent Hollow Pulldowns 10 T2B Progression 5 Snatch Grip Shrugs 1 From Knee Snatch Complex (Build) Strength: Hang Snatch 5 x 5 (Build) WOD:Every 2min x 6 8 T2B 8 Hang Snatch @ 75% 8/6 Cals AB QuickFit Warm Up:2 rds – 5:00 cap…

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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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January 13, 2020

By Alpha Athletics Crossfit 412 | January 12, 2020

QuickFit Warm Up:2 rds – 5:00 cap :30 Row 10 DB Thrusters (build to working weight) 10 Pull up Progression WOD:3rds 500m Row 25 DB Thrusters (30/20) 12 Pullups CrossFit: Warm Up:Ankle/Squat/Front Rack Prep3rds (10:00 cap) 10 Banded Front Rack Squat 10 Banded Thrusters 10 Pull Up Progression 5 Tempo (3311) Barbell Front Squat (Build)…

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January 10, 2020

By Alpha Athletics Crossfit 412 | January 9, 2020

QuickFit Warm Up:2rds – 5:00 cap 10 m Goblet Duck Walk 10 PullUp Progression (Active Shrugs – Beat Swing – Kip) 10 DU or DU practice WOD:Buy In: 100 Double Unders (3:1) 20/20 Single Arm DB C&J 20 Pullups 20/20 Single Arm DB Walking Lunge* 20 Pullups 20 Single Arm DB Squat** Cash Out: 100…

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January 8, 2019

By Alpha Athletics Crossfit 412 | January 7, 2020

QuickFit Warm Up:2rds – 5:00 cap 5 Burpee Tuck Jump 5/5 DB Snatch (Build) 10 PVC Prone Liftoff to Behind the Neck Press Partner WOD: 10rds 7/7 Alt. DB Snatch 14 Ring Rows 7 Burpee Over Box *Alternate movements CrossFit: Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Burpee Tuck Jump 5/5…

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January 6, 2020

By Alpha Athletics Crossfit 412 | January 5, 2020

QuickFit Warm Up:2rds – 5:00 cap 10 Goblet Squat 10 KBS – American (build) 10 Rebounding Tuck jumps WOD:16min AMRAP 10/7 Cals AB 20 KBS – Russian 10 Box Jumps CrossFit: Warm Up:Squat Prep – coaches choice 3rds10:00 cap 10 Banded Front Rack Squat 10 KBS – American (build) 10 Rebounding Tuck jumps 5 Tempo…

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January 3, 2020

By Alpha Athletics Crossfit 412 | January 2, 2020

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (5:00 time cap) :20/side Star Plank 1 From the Knee Dumbell Clean Complex 5 ball slams WOD:10rds 5 DB Hang Cleans 5 DB Squats 10 Ball Slams *15min cap* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) :20/side Star Plank 10 3-point drill 3 Tempo (3131) RDL (build)…

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December 30, 2019

By Alpha Athletics Crossfit 412 | December 29, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (5:00 time cap) 10 Banded Thrusters 10 Banded Sidesteps on Toes 10 Windshield Wipers Partner WOD: 15min Clock 10rds 10/10 Sin. Arm DB Thruster 20 Double Unders (2:1) *Alternate rounds* Remaining time: Max Rep Renegade Rows CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 10 Banded…

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December 27, 2019

By Alpha Athletics Crossfit 412 | December 26, 2019

Tomorrow is the annual Alpha Holiday Party. It will be held at Cornerstone in Aspinwall and starts at 7PM. We hope to see everyone there! Please remember that this is an adult only party. QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Over the Bar Hops 10 Reverse Sit Ups 1 From Knee…

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