February 3, 2020

By Alpha Athletics Crossfit 412 | February 2, 2020

QuickFit Warm Up:2rds (5:00 cap) 3 Tempo (3311) Goblet squat (WB or DB) 5 Burpee Broad Jump* 5 DB Hang Clean (Build to working weight) WOD:15min Clock 10-1 DB Hang Clean 20-2 Wall Ball Remaining time: MR Burpee Over DB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10 DU or DU practice 5 Burpee…

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June 10, 2019

By Alpha Athletics Crossfit 412 | June 9, 2019

News and Notes: ALL cubbies must be cleaned out by weeks end for our Weights for Wayne event this coming Saturday. Please remove ALL items before Friday when we prepare the gym for the event. Schedule Update: Gym will be closed Friday evening and all day Saturday for event prep and WFW. Friday we will…

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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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August 9, 2018

By Alpha Athletics Crossfit 412 | August 8, 2018

CrossFit:  Warm Up: Partner Mobility EB Positions 3 x 5 Snatch Balance (Build) Strength: Hang Squat Snatch All Levels: Technique *Work sets of 3 adding weight as necessary* WOD: “Atabat” 5 Snatch (115/85) every :30 x 8 Rest 1min 5 Thruster (115/85) every :30 x 8 Rest 1min 5 Power Clean (115/85) every :30 x…

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July 19, 2018

By Alpha Athletics Crossfit 412 | July 18, 2018

CrossFit:  Warm Up: 3rds 25 Double Unders or Singles 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Bent Over BB Row (Underhand grip) :10 Superfriend Stretch + 4 Thrusters Strength: 4 x 8/8 Weighted Lunges Fastest 50m Keg Carry (3-4 reps) *On a 15min running clock* WOD: “Rock Salt” 3rds 25 S2OH (115/75) 25 Front…

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March 14, 2018

By Alpha Athletics Crossfit 412 | March 13, 2018

Warm Up: Rack Mobility 3rds PA Clean Warmup (Build) 5/5 Pillar w/ arm reach 10 Front Squat Then 10min for 3 x 3-position Pw Clean (Build) and find starting weight Strength: Power Cleans 10min EMOM – 2 reps *Every 2min add weight* WOD: “Major League” 7min AMRAP Max Rep Wall Ball (20/14) *Top of every…

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January 5, 2018

By Alpha Athletics Crossfit 412 | January 4, 2018

CrossFit: Warm Up: 3rds :45 Deadbug PA Clean Warmup (Build) 10 Feet Elevated Ring Rows Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “Grand Prix” 10rds 5 Deadlift (135/95) 5 Hang Power Clean 5 Front Squat *Each round must be unbroken* BodyFit: 183 Warm Up: Get Your Chili Warm Trunk:…

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July 24, 2017

By Tony Fusaro | July 23, 2017

Warm Up: Ankle Mobility/Circuit 3rds 25 Double Unders/Practice :10 Wall Stretch :10 Superfriend + 4 FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 (Build) *Leave some in the tank, do not miss reps Partner WOD: “May and Walsh” 200 Wall Balls (20/14) A) Wall Balls B) Double…

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April 6, 2017

By Tony Fusaro | April 5, 2017

CrossFit: Warm Up: 3rds :20 HS Hold PA Clean Warmup 5 Clean & Jerk (Build) Partner WOD: “Hans and Franz” Min 0-5 – G2OH (95/65) Rest 1min Min 6-11 – G2OH (115/85) Rest 1min Min 12-17 – G2OH (135/95) Rest 1min Min 18-23 – G2OH (155/105) *Partner must hold HS BodyFit: 096 Warm Up: Heat…

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February 21, 2017

By Tony Fusaro | February 20, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out. CrossFit: Warm Up: Wrist/Shoulder DROM PA Clean Warmup x 3 *Childs Pose…

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