WOD:
For Time:
Buy In: 400m Run / 30(24) Cal Bike / 2:00 cardio
25 SA Clean & Press (R)
50 Up Downs
25 SA Clean & Press (L)
Cash Out: Same as Buy In

The post January 1, 2021 appeared first on Alpha Athletics Crossfit 412.

WOD:
For Time:
75 DB Snatches
75 DB Toe Taps (1,1,2,2)
50 DB Snatches
50 DB Toe Taps
25 DB Snatches
25 DB Toe Taps

The post December 31, 2020 appeared first on Alpha Athletics Crossfit 412.

WOD:
4rds
5 SA Devil Press (Alt. arms each round)
5/5 Cossack Squats
2rds
10 Burpees
20 KBS – American
1rd
20 Goblet Squats
40 Situps

The post December 30, 2020 appeared first on Alpha Athletics Crossfit 412.

WOD:
12min alter EMOM
Min 1: :20 MR Renegade Rows
Min 2: :30 MR Russian Twists
Min 3: :40 Side Pillar – alternate each round

The post December 29, 2020 appeared first on Alpha Athletics Crossfit 412.

WOD:
12min AMRAP
20 Double Unders / Lat Hops
20 DB Cleans – 2DB’s
20 Double Unders / Lat Hops
20 S2OH

The post December 28, 2020 appeared first on Alpha Athletics Crossfit 412.

Merry Christmas! Happy Holidays!

The post December 25, 2020 appeared first on Alpha Athletics Crossfit 412.

WOD:
30min of easy cardio.
Take time to enjoy the holiday and recover from this week’s workouts. If you hit all 3 you should need a rest day.
*Ideas: Bike, walk, hike at an easy pace or simply stay active for 30+ mins.

The post December 24, 2020 appeared first on Alpha Athletics Crossfit 412.

WOD:
“12 Days of Christmas”
1: Manmaker
2: Devil Press
3: DB Cleans (2DBs)
4: DB Thrusters
5: SA Press (Alt. arms each rd)
6: Box Jumps
7: DB Snatch (Alt. arms each rd)
8: Mt Climbers (1,1,2,2…)
9: Situps
10: Double Unders/ Tuck Jumps
11: Goblet Squats
12: Burpees

The post December 23, 2020 appeared first on Alpha Athletics Crossfit 412.

WOD:
20min EMOM
:30 on :30 off
Min 1: Squats*
Min 2: Shoulder Taps
Min 3: KBS
Min 4: Burpees
*Load as appropriate
Score total reps each movement

The post December 22, 2020 appeared first on Alpha Athletics Crossfit 412.

WOD:
“Misery”
AMRAP-12
2 DB Lungesters
2 Plank Burpees
*Add 2 reps of each per round
**1 Lungester = Rev Lunge R, Rev Lunge L, Thruster
***If you don’t have a matching set of DB, use a light BB or 1 DB/KB in front rack)
Retest from 4.27.20

The post December 21, 2020 appeared first on Alpha Athletics Crossfit 412.