April 17, 2020

By Alpha Athletics Crossfit 412 | April 16, 2020

Warm Up:3 Rounds 6/6 Seated DB Press 6/6 Lunge Step 5 Glute Bridges with Pause Strength:14 Minute Alt. EMOM Even: 8-12 Push Jerk Odd: 8/8 Reverse Lunge *BB, DB, KB, Object WOD:“That’s a Big Twinkie” Tabata Clock – 8 rounds each, 0:20 work/0:10 rest, 1 min Rest Between Blocks 0:00-4:00 DB Push Press (Alt Arms/Rd)…

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March 30, 2020

By Alpha Athletics Crossfit 412 | March 29, 2020

Warm Up:Get your Chili WarmChubb’s SequenceChild’s Pose Series Elevated Pushups Strength:10 Alt EMOM Even: 6-8 Pushups, Unbroken (:01 hold at bottom each rep) Odd: 8/8 Pistol or Single Leg Squat to Chair/Bench WOD:“Tiger King Tabata” 8 rounds each, 1 min Rest Between Blocks Squat (Air or Weighted) 0:00-4:00 Push Up 5:00-9:00 Glute Kickbacks (Alt Legs/Rd)10:00-14:00…

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January 29, 2020

By Alpha Athletics Crossfit 412 | January 28, 2020

QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 10 AKBS 5 DB Push Press (Build) WOD:Tabata: 8 Intervals Each (0:20 on, 0:10 off)DB Push Press Cals AB Situps Ball Slams CrossFit: Warm Up:OH Shoulder Prep3rds (10:00 cap) 2 Wall Walks 10 AKBS 5 Push Press (Build) Strength: Push Press4 x 5 @ 90% of 1.8.20…

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December 9, 2019

By Alpha Athletics Crossfit 412 | December 8, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 20 Frog Pumps 10 Windshield Wipers WOD::30 on :30 off Accumulate 100 of each – Wall Balls & Cals AB Min 1: Wall Balls Min 2: Cals AB CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats…

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June 12, 2019

By Alpha Athletics Crossfit 412 | June 11, 2019

Note: Please clean out your cubbies before Friday. All items left in cubbies on Friday will be subject to disposal ie may be thrown out. Warm Up:3rds1:10 Deadbug8 Australian Pullups 8 DB RDL (Heavy)5 Deadlifts :10 AB Sprint Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 1 rep every 0:30 for 15 minutes WOD: “Stanky…

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June 3, 2019

By Alpha Athletics Crossfit 412 | June 2, 2019

Remeber classes open all week to friends, family, co-workers, etc. Bring them to a class and show them why you love Alpha! Warm Up:Hip Mobility8min WAMRAP 10 Scap Progression8 Tempo Goblet Squat (:03 down, :02 hold):30 Plank10 Plate Touches WOD:Tabata (8x 20s on, 10s off)Goblet Squats (AHAP)Plank/Shoulder TouchesBall Slams (25/20)Pull-ups*Rest 1min between movements*

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April 4, 2019

By Alpha Athletics Crossfit 412 | April 3, 2019

CrossFit Warm Up:3rds:15 BB Front Rack Lunge Holds (R&L)5/5 Pillar to Press up10 DB Side Raises 5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build)*Heavier than 3.28.19* WOD: “Lincoln Hawk”6 RoundsDown and Back Single Arm Front Rack KB Carry10 Single Arm Front Rack KB Step-ups*Alternate Arms Each Round BodyFit…

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October 25, 2018

By Alpha Athletics Crossfit 412 | October 24, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…

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September 6, 2018

By Alpha Athletics Crossfit 412 | September 5, 2018

CrossFit: Warm Up: Squat Prep Then Tabata Goblet Squat x 8 (Moderate) Tabata American KBS x 8 (Moderate) WOD: 18min EMOM Min 1: 15 Wall Balls Min 2: 12 Ball Slams Min 3: 9/6 Cals AB BodyFit: 252 Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x for completion, increase intensity 5…

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