Category: WOD

WOD

WOD for December 27, 2018

Post author By admin
Post date December 27, 2018

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. He is a friend of one of members, Richard.

WOD: Lyon

5 rounds
7 squat cleans (165/125)
7 shoulder to overhead (165/125)
7 burpee pull-ups
Rest 2 mins

WOD

WOD for December 26, 2018

Post author By admin
Post date December 26, 2018

Strength/Skill: 3 rounds of 5 pull up negatives and 10 barbell bicep curls

WOD: EMOTM for 20 mins
Run 100m
20 lateral jumps
30 mountain climbers
40 DUs

WOD

WOD for December 21, 2018

Post author By admin
Post date December 21, 2018

Strength/Skill: 3 rounds of 10 bulgarian split squats and 10 T2B (or work on them!)

WOD: 30-20-10
KBS (53/35)
Goblet Squats
Row for calories

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

WOD

WOD for December 20, 2018

Post author By admin
Post date December 20, 2018

Strength/Skill: 3 rounds of 2 rope climbs and DU practice (learn DUs)

WOD: “JT”
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. “JT” was CrossFit’s very first hero WOD. The workout was originally posted on their website as the workout of the day for Wednesday, July 6, 2005

21-15-9
HSPU
Ring Dips
Push Ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, handstand push-ups, johns creek, metcon, milton, mobility, ring dips, WOD

WOD

WOD for December 19, 2018

Post author By admin
Post date December 19, 2018

Strength/Skill: 1RM deadlift

WOD: 15 min AMRAP
200m run
10 front squats (135/95)
10 burpees

Tags alpharetta, AMRAP, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, johns creek, metcon, milton, mobility, running, WOD

WOD

WOD for December 18, 2018

Post author By admin
Post date December 18, 2018

Strength/Skill: 1RM clean

WOD: 3RFT
50 walking lunges
15 pull-ups
20 GHD sit ups
30 lateral jumps

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, pull ups, Squat, Sting, WOD

WOD

WOD for December 17, 2018

Post author By admin
Post date December 17, 2018

Strength/Skill: 3 rounds of 10 ring dips and 20 abmat sit-ups

WOD: 12 min EMOM
0-3 mins complete 5 snatches each minute
4-7 mins complete 3 snatches each minute
8-11 mins complete 1 snatch each minute

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, johns creek, metcon, milton, mobility, snatches, Squat, Sting, WOD

WOD

WOD for December 14, 2018

Post author By admin
Post date December 14, 2018

Strength/Skill: Snatches (full squat) work on technique good form

WOD: Run 200m
20-18-16-14-12-10-8-6-4-2
Wallballs (20/14)
1-2-3-4-5-6-7-8-9-10
Pull-Ups
Run 200m

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, pull ups, Sting, WALLBALLS, WOD

WOD

WOD for December 13, 2018

Post author By admin
Post date December 13, 2018

Strength/Skill: Backsquats 10-10-10 (@70%)

WOD: For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
*4 Burpees at the top of each minute

WOD

WOD for December 12, 2018

Post author By admin
Post date December 12, 2018

Skill/Strength: 10 bar on back step ups and 10 SDHP

WOD: EMOTM for 20 mins
Even 30 DUs
ODD 30 Mountain Climbers
*Newer athletes scale reps as needed

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, Squat, Sting, WOD