April 3, 2020

By Alpha Athletics Crossfit 412 | April 2, 2020

Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…

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September 13, 2017

By Tony Fusaro | September 12, 2017

CrossFit:  Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…

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