November 21, 2019

By Alpha Athletics Crossfit 412 | November 20, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (9:00 time cap) 10 Banded Front Rack Squats 10 Shoulder Scarecrows (change plate/light DB) :20 Ring Pulse or Iso Hold 5/arm EB 1/2 Kneel Landmine Press Strength:15min clock4×5 St. Landmine Press 4×5 Strict Dips Partner WOD:20min AMRAP 20 Hang Power Cleans 20 Front Squats 20 Push Press *Partners…

Read More

September 27, 2018

By Alpha Athletics Crossfit 412 | September 26, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch PA Snatch Warmup (3-4-5) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict Dips *Add weight to either if necessary* Partner WOD: “Fried Chicken and Rigs” 20 Snatch (115/85) 40 T2B 60 S2OH 80 KBS – Russian (AHAP) *Between movements 40 cals AB*…

Read More

July 10, 2018

By Alpha Athletics Crossfit 412 | July 9, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 10 Plate Touches (Build) 5 Strict No Jump Burpees 100m Jog Strength: 10min Alternating EMOM Even: 8 Strict Pullups Odd: 8 Strict Dips Partner WOD: “Bell and Lind” 4rds 25 Burpees 25 Ball Slams *Partner A works while Partner B runs 200m, then switch*…

Read More