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WOD

WOD for May 24, 2018

Post author By admin
Post date May 24, 2018

Strength/Skill: 3 rounds of 20 KBS and 10 ball v-ups

“Michael” was CrossFit’s second hero WOD (after “JT”) in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.

The workout was first posted on crossfit.com as the workout of the day for July 15, 2005. The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

WOD: “Michael”
3RFT
Run 800m
50 back extensions
50 abmat sit-ups

WOD

WOD for May 23, 2018

Post author By admin
Post date May 23, 2018

Strength/Skill: 1RM deadlift

WOD: 14 min AMRAP
15 slamballs (30/20)
10 DB clean and jerks (40/30)
15 DB front squats
10 slamball ab twists

Tags alpharetta, AMRAP, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for May 22, 2018

Post author By admin
Post date May 22, 2018

Strength/Skill: 3 rounds of 10 thrusters and 2 rope climbs

WOD: 3RFT
200m farmer carry (35/26)
10 T2B
30 Dus

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, mobility, Squat, Sting, Toes to bar, WOD

WOD

WOD for May 21, 2018

Post author By admin
Post date May 21, 2018

Strength/Skill: 3 rounds of 10 floor wipers, 10 OH reverse lunges and 30 second plank

WOD: “Amanda”
9-7-5
Squat Santches (135/95)
Ring Muscles Ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, muscle up, snatches, Squat, Sting, WOD

WOD

WOD for May 18, 2018

Post author By admin
Post date May 18, 2018

Strength/Skill: EMOTM for 10 mins 1 squat clean and 2 push presses

WOD: 20 burpees
Run 800m
20 lateral jumps
Run 800m
20 burpees

Tags alpharetta, burpee, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, Press, running, Sting, WOD

WOD

WOD for May 17, 2018

Post author By admin
Post date May 17, 2018

Strength/Skill: 3 sets of max reps push jerks @60% of your 1RM

WOD: Nancy
5RFT
Run 400m
15 OHS (95/65)

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, overhead squat, Squat, Sting, WOD

WOD

WOD for May 16, 2018

Post author By admin
Post date May 16, 2018

Strength/Skill: 5×5 tempo back squats (3 seconds down hold for 3 then up)

WOD: 2 rounds
2 mins to run 200m then ME hang cleans (115/75)
2 mins to run 200m then ME power snatches
2 mins to run 200m then ME front squats
Rest 1 in between each