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

April 16, 2019

By Alpha Athletics Crossfit 412 | April 15, 2019

CrossFit Warm Up:Overhead PrepPVC Positions 3 x 3 position Snatch x 3 (Build) 5 Athletic Burpees 10/10 Russian Twists Strength: Low Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “der Tod”10 Minute AMRAP5 Snatch (135/95)10 Burpee Over Bar5/5 Rotational Ball Slams BodyFit 311 Warm Up:Row 500m – Easy Into 3rds7 Box Jumps…

Read More

February 19, 2019

By Alpha Athletics Crossfit 412 | February 18, 2019

CrossFit Warm Up:10min AMRAP 20 Double Unders / Practice8/8 Single Arm Press10 KBS – Build to working weight10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 8 (Build) WOD:12 Minute AMRAP5/5 Rotational Ball Slams15 American KBS (53/35)30 Double Unders (3:1) BodyFit 296 Warm Up:5min: Double Under PracticeThen 8min WAMRAP10 Scap Progression 8 True Pushups 10 KBS…

Read More

September 24, 2018

By Alpha Athletics Crossfit 412 | September 23, 2018

Warm Up: Squat Prep 2/2 Leg Cradle Lunge Step Vert Flex/Ext 10/10 Partner Russian Twists 5 Front Squat (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: “The Caboose” 10-8-6-4-2 – Overhead Front/Back Lunges 20-16-12-8-4 – Rotational Ball Slams Cool Down: Hamstring & Lumbar Stretch

Read More

July 23, 2018

By Alpha Athletics Crossfit 412 | July 22, 2018

Warm Up: Squat Prep 3rds Knee Hug Lunge Step Horizontal Rotation 8 Ring Rows Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5RM – Go get a PR! WOD: “The Hud” For Time 30 Front Rack Lunges (95/65) 30 Rotational Ball Slams 60 Wall Balls (20/14) *10min cap*

Read More

June 28, 2018

By Alpha Athletics Crossfit 412 | June 27, 2018

CrossFit: Warm Up: 3rds 10 Banded Pullaparts 2/2 Leg Cradle Lunge Step Vert Flex/Ext 5/5 Getup Situps 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.13.18* WOD: “Ants Marching” 10 – 1 – Front Rack Front/Back Lunges (75/55) 1 – 10 Rotational…

Read More

June 12, 2018

By Alpha Athletics Crossfit 412 | June 11, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…

Read More

March 1, 2018

By Alpha Athletics Crossfit 412 | February 28, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday. CrossFit:  Warm Up: Ankle Circuit Overhead/Wrist Mobility 3-4-5 PA Snatch Warmup 10/10…

Read More

February 22, 2018

By Alpha Athletics Crossfit 412 | February 21, 2018

Tomorrow night: Friday Night Lights!  There’s still time to sign up and participate in the Alpha Open.  Don’t miss out!  Sign up on the whiteboard with your name and tshirt size.  See any of the coaches with questions. CrossFit:  Warm Up: 3rds 10 Banded Pullaparts PA Clean Warmup 5 Burpee Walkups Strength: DB Bench Press…

Read More

February 7, 2018

By Alpha Athletics Crossfit 412 | February 6, 2018

Warm Up: :45 / :45 Deadbug x 3 3rds 25 Double Unders / Practice 8 Feet Elevated Ring Rows 8 Bent Over Rows 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 *Same weight as 1.26.18* WOD: “Rocking Chair” 6rds 1min on / 1min off 5/5 Rotational Ball…

Read More