July 1, 2019

By Alpha Athletics Crossfit 412 | June 30, 2019

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days. Warm Up:Overhead / Shoulder Prep3rds5 Tempo Goblet Squat (:03…

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June 13, 2019

By Alpha Athletics Crossfit 412 | June 12, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROM 8min WAMRAP2/2 Leg Cradle Lunge Vert Flex/Ext:15 Table Top Stretch5 Strict No Jump Burpees5/5 Lunge Jumps Strength:15 Minute Clock4…

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June 6, 2019

By Alpha Athletics Crossfit 412 | June 5, 2019

Warm Up:Ankle Circuit 5min Double Unders / Practice3rds 100m Jog10 Hanging Knee Raises / T2B WOD: “Annie on the Run”50 – 40 – 30 – 20 – 10Double-UndersSitups400m Run

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May 6, 2018

By Alpha Athletics Crossfit 412 | May 5, 2019

Warm Up:Squat Prep3 Rounds10 Cal AB10 Tempo Goblet Squats (2 down, 2 hold, 1 up)5 Strict Pull-ups3 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Clusters – 3x 1 Every 0:30 x3*90% of 04.22.2019* WOD:800m Run30 Squat Cleans (135/95)800m Run*15 Minute Cap*

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May 2, 2019

By Alpha Athletics Crossfit 412 | May 1, 2019

CrossFit Warm Up:Ankle Circuit 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progession8 Goblet Squats (Build to working weight) Strength: 15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD:5 Rounds10 T2B20 Goblet Squats (53/35)40 Double Unders (3:1) BodyFit 318 Warm Up:Chili Warm – 3min 8min WAMRAP 25…

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April 26, 2019

By Alpha Athletics Crossfit 412 | April 25, 2019

Warm Up:3rds1:00 Deadbugs 8 Ring Rows 8 Good Mornings Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 2: 3RM Choose Your Own Adventure WOD: “Sprint Tri”50 Cal Row40 Cal Assault Bike300m Run20 Cal Row10 Cal Assault Bike Flex:3 Rounds10 True Pushups10/10 Banded Hamstring Curls10 Feet Elevated Ring Rows10 DB RDL to Shrug (Heavy)

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April 22, 2019

By Alpha Athletics Crossfit 412 | April 21, 2019

I hope everybody had a nice holiday. If you indulged like I did get you butt to the gym and work off that candy! Warm Up:Squat Prep3rd8 Strict Pulls:25 Goblet Squat HoldBack Squat100m Jog Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build) WOD: “Looper”5 Rounds20 WallballsBig Driveway Loop

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April 18, 2019

By Alpha Athletics Crossfit 412 | April 17, 2019

CrossFit Warm Up:Run 400m 8min WAMRAP10 Scap Progression10 Squat Progression 20 Double Unders / Practice Partner WOD: “Ein, Zwei, Drei, Vier, Fünf”___ x 1 Mile Run___ x 100 Double Unders___ x 100 Wall Balls (20/14)___ x 100 Abmat Situps___ x 100 Pull-ups*Assign a number from 1 – 5 for each movement**Can break up the movement…

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April 3, 2019

By Alpha Athletics Crossfit 412 | April 2, 2019

Warm Up:Rack/Overhead Prep PA Clean Warmup x 23rds6 Front Squat (Build to working weight) 3 Clean and Jerk 100m Jog Partner WOD: “Macho Mans”4 Rounds300m Run10 Rounds Macho Man (135/95)*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks**Partners run together and alternate rounds of Macho Man

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March 28, 2019

By Alpha Athletics Crossfit 412 | March 27, 2019

CrossFit Warm Up:10min WAMRAPPA Clean Warmup:15 BB Front Rack Lunge Hold (R&L)100m Run5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) WOD:10 – 8 – 6 – 4 – 2Power Clean (185/135)100m – 200m – 300m – 400m – 500mRun BodyFit 307 Warm Up:Ankle Circuit 8min WAMRAP 20 Double…

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