W.O.D.

  • 11.24.14

    Thank you very much to everyone who is helping support Brandon Erwin who was hurt in our flag football game with CrossFit Atlanta on Saturday.  If you are not on facebook here is a link to donate http://www.gofundme.com/helpbrandone . 

    1. Squat

    8×4 Back Squat, across

    2. 21-15-9

    Power Clean, 155/105

    Bar Facing Burpee

    Tomorrow - Wallballs & KBS


  • 11.21.14

    1. 3 RFT:

    400m Run

    30 Box Jumps, 24/20

    20 Push Press, 115/80

    Don't forget Toys for Tots!  Drop off box is in the front!

  • 11.20.14

    1. Mobility

    2. Tabata - For 20 seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.  Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

    Your score is the least number of reps for any of the 8 intervals.

    Row

    Slamballs

    KBS

    Wallballs

    Sit-ups

  • 11.20.14

    1. Mobility

    2. Tabata - For 20 seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.  Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

    Your score is the least number of reps for any of the 8 intervals.

    Row

    Slamballs

    KBS

    Wallballs

    Sit-ups

  • 11.20.14

    1. Mobility

    2. Tabata - For 20 seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.  Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

    Your score is the least number of reps for any of the 8 intervals.

    Row

    Slamballs

    KBS

    Wallballs

    Sit-ups

  • 11.19.14

    1. For time:

    10-8-6-4-2 Clean and Jerk, 135/95

    2 rounds of “Cindy” after every set


  • 11.18.14

    1. Front Squats
    8×4 Front Squats, across

    2. For Time:
    15 Power Snatches, 95/65
    100 Double unders
    12 Power Snatches, 115/85
    100 Double unders
    9 Power Snatches, 135/95
    100 Double unders
    6 Power Power Snatches, 155/105


  • 11.17.14

    Challenge WOD

    15 Minute AMRAP:

    20 Wallballs 20/14

    10 Deadlifts 155/105lbs

    5 Burpees

    10 Power cleans 155/105lbs

    20 Box jumps (Step-ups) 24/20”

    • Workout will be completed in heats with a partner counting reps.  Record score and weight used.


  • 11.14.14

    1. 5x15 Seconds L Sits

    2. 12 Minute AMRAP 2,4,6,8,10,12 etc

    Burpee box jumps 24/20

    Slam balls 30/20


  • 11.13.14


  • Mobility
  • 20 Minute EMOM - Clean + Hang clean - Focus on technique and progressively build up load.

  • 11.12.14

    1. Mobility 

    2. Team AMRAP 20 min:

    Team 400m Run

    40 Deadlift 135/85lbs

    40 OHS, 135/85lbs

    40 thrusters, 135/85lbs

    Tomorrow - Cleans

  • 11.11.14

    1. Skill: Pistols

    2. “Mary”

    Complete as many rounds in 20 minutes as you can of:

    5 Handstand push-ups

    10 1-legged squats, alternating legs

    15 Pull-ups


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