Row Archives - Page 8 of 11 - Alpha Athletics Crossfit 412

September 5, 2019

By Alpha Athletics Crossfit 412 | September 4, 2019

CrossFit and BodyFit Warm Up:5min Get Your Chili Warm WOD:“TriAlphathon” 50-40-30-20-10 Cal Row Cals AB Meter Run (x10 for rep scheme) Optional Finisher: 4min clock – MR Evil Wheels into 4min clock – MR MB2T Barbell Class: Back Squat – 5RM *for today*Ring Pullups – 4 x Max Reps – score total reps *2-3min rest…

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:…

August 29, 2019

By Alpha Athletics Crossfit 412 | August 28, 2019

CrossFit Warm Up:Before WB – 3min Row – Easy3rds3 point hinge drill6 Strict Pullups4 Burpee Walkups 1:00 Deadbug Deadlifts – Build to working weight WOD:2 Rounds50 Cal Row40 Deadlifts (185/125)30 Burpees800m Run BodyFit Warm Up:3min Get Your Chili Warm 3rds:40 Plank with pushups10 Plate Touche10 DB Push Press (Build to working weight):10 AB Sprint WOD:…

August 21, 2019

By Alpha Athletics Crossfit 412 | August 20, 2019

Warm Up:Before WB: 3min Warmup RowOverhead/Wrist Prep——————————-PA Snatch Warmup x 2 5 High Box Jumps x 2 ——————————-3 x 5 Snatch Pullunders Strength: Squat SnatchLevel 1: TechniqueLevel 2: 5 x 2 (Build) WOD: “30 Going on 30”30 Cleans (135/95)30 Box Jump Overs (24/20)30 Cal Row

August 8, 2019

By Alpha Athletics Crossfit 412 | August 7, 2019

CrossFit Warm Up:Overhead/Wrist PrepPA Snatch Warmup x 2————————–3-2-1 3-position Snatch (Build) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “I’m fast. I’m very fast.”1 minute on. 1 minute off.60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)*Add weight each new minute of work BodyFit 343 Warm Up:Hip Mobility10min WAMRAP5/5 ML Stretch 10 Kips…

August 1, 2019

By Alpha Athletics Crossfit 412 | July 31, 2019

CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 Front Rack Lunges (95/65)5 Burpee Over Bar*Compare to 8.1.2019 Bodyfit 341 Warm Up:Ankle Circuit 5min Double Under Practice Then Burpee Ladder every :30 for 4min WOD: “The…

July 29, 2019

By Alpha Athletics Crossfit 412 | July 28, 2019

Warm Up:Squat Prep3rds5-10-15 Calorie Row:30 Pillar :10 Superfriend + 4 FS Front Squats Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 8 Min EMOM, 2 Reps from the floor*Heavier than 7/15 WOD:10 Minute EMOMEven: 15 Wallballs (20/14)Odd: 15 Cal RowCompare to 11.12.2018

July 15, 2019

By Alpha Athletics Crossfit 412 | July 14, 2019

Warm Up:Squat Prep3rds:10 Superfriend into 4 Front Squats (Build) 5/5 Pillar with arm reach 5 Strict Pullups Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 8 Minute EMOM, 3 Front Squats*From the Floor**Heavier than 7.8.2019 WOD: “Bitter AF”For Time50 Cal AB50 Cal Row500m Run*Work may be completed in any order but cannot be broken…

July 2, 2019

By Alpha Athletics Crossfit 412 | July 1, 2019

CrossFit Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders / Practice :15 Table Top Stretch 10 Ring Rows (Underhand)5/5 Reverse Lunge to High Knee Strength:15 Minute Clock4 x 8 Dips4 x 8 Bent Over Rows (underhand) WOD: “Dealer’s Choice”Buy-in: 500m Row or 100 DU (3:1)30 – 20 – 10DB Cleans (50/35)5/5 – 10/10 – 15/15DB Step…