May 19, 2020

By Alpha Athletics Crossfit 412 | May 18, 2020

Hello Dumbo Can we please address the elephant in the room?  As weeks tick into months and more data is gathered it’s been becoming abundantly clear that your overall health/fitness is a major factor in how COVID will affect you.  Lung function, obesity, immune system health, even Vitamin D levels (still being confirmed) can positively…

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April 16, 2020

By Alpha Athletics Crossfit 412 | April 15, 2020

Warm Up:3 Rounds :45 Deadbug PA Clean Warm Up (Bar, PVC, Broom) Pigeon Pose to Duck Walk Strength:12 Alt EMOM Even: 10 BB Hang Power Cleans (DB 5/5) Odd: 8 BB RDL (DB/KB Single Leg 4/4) WOD:“Negative, Ghost Rider” 10 Minute AMRAP1 Wall Walk (2:1 Inchworms) 3 Rotational DB/KB/Bag Deadlifts 5 Jump Squats *reps increase…

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February 21, 2020

By Alpha Athletics Crossfit 412 | February 20, 2020

QuickFit Warm Up: 2rds 10m Quadruped Crawl 10 Pull-Up Progression 10 DU’s or DU practice WOD:5min – Max Meter Row 4min – Walking Lunges 3min – Burpees 2min – Pull-ups 1min – Double Unders *Set clock for 15min, no rest between movements* CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds (10:00 cap) 10/10 MiniBand (ankles)…

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February 12, 2020

By Alpha Athletics Crossfit 412 | February 11, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 m Lateral Quadruped Crawl 10 RKBS (build to working weight) :10/arm SA DB Plank Iso Row Hold WOD:10 Burpees ——- 10 Burpees 25 Renegade Rows ——- 10 Burpees 25 Renegade Rows 50 Lunges ——- 10 Burpees 25 Renegade Rows 50 Lunges 100 KBS – Russian (AHAP) CrossFit: Warm Up:Low…

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January 31, 2020

By Alpha Athletics Crossfit 412 | January 30, 2020

QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 5/5 Jumping Lunges 10 Pull up/T2B Progression WOD:15min Chipper: 250m Row 25 Pullups 250m Row 25 HRPU 250m Row 25 W. Lunge 250m Row 25 T2B 250m Row 25 HSPU *Remaining time in WOD max meter row* **Score is reps completed or meters rowed at finish** CrossFit:…

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January 22, 2020

By Alpha Athletics Crossfit 412 | January 21, 2020

QuickFit Warm Up:2 rds (5:00 cap) :30 Row (Mod. pace) 5 Burpee Tuck Jumps 10/10 Shoulder Taps WOD:16min AMRAP 4,8,12… Burpees Box Jumps Cal Row CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep3rds (10:00 cap) 10 Tuck Jumps 10 Band Pull Through 8/8 Single Leg RDL (to object touch or weighted) 5 Tempo Barbell RDL (3131)…

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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 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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September 4, 2019

By Alpha Athletics Crossfit 412 | September 3, 2019

QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…

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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…

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