August 7, 2019

By Alpha Athletics Crossfit 412 | August 6, 2019

Warm Up:Squat Prep 8min WAMRAP 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Scap Progression:40 Plank with pushup Strength: Superset4 x 6/6 Barbell Lunges6 Strict Pull-ups WOD: Baseline500m Row40 Air Squats30 Situps20 Pushups10 Pull-upsGo get a PR!

Read More

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…

Read More

July 18, 2019

By Alpha Athletics Crossfit 412 | July 17, 2019

CrossFit Warm Up:10min WAMRAP :30 Goblet Squat Hold 5/5 Reverse Lunge to High Knee10 Scap Progression 10/10 MB2T Strength:Superset4 x 5/5 Barbell Walking Lunge5 Strict Pull-ups WOD:10 Minute AMRAP5/5 KB Goblet Step-up4, 8, 12… T2B*Increase number of T2B by 4 reps each round BodyFit 337 Warm Up:8min WAMRAP 200m Run or 250m Row 10 Kips…

Read More

March 7, 2019

By Alpha Athletics Crossfit 412 | March 6, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…

Read More

November 4, 2016

By Tony Fusaro | November 3, 2016

Warm Up: Deadbugs 3 x :45/:45 Then 3rds 1/1 Seesaw Walk 10 Scap Retractions 8 DB RDL (AHAP) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3RM – This is a test – go get a PR! Flex Sesh: Shoulder Superset x 3 10 Bent Over Rear Fly 10 DB Front Raise 10…

Read More