November 20, 2019

By Alpha Athletics Crossfit 412 | November 19, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10m Quadruped Crawl 3 :03 Pull up/Ring Row Iso Hold (at top) 10 Tuck Jumps WOD:5 Rounds 3min Work, 1min Rest10/7 Cals AB 10 Pullups 10 Box Jumps *Pick up work where you stopped previous round* CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10m…

Read More

March 8, 2018

By Alpha Athletics Crossfit 412 | March 7, 2018

CrossFit:  Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…

Read More

January 30, 2018

By Alpha Athletics Crossfit 412 | January 29, 2018

CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…

Read More