Category: WOD

WOD

WOD for June 7, 2018

Post author By admin
Post date June 7, 2018

Strength/Skill: 3 rounds of 5 tire flips and 10 OHS

WOD: The Ghost
6 rounds of:
1 min row for calories
1 min burpees
1 min DUs
1 min rest

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

WOD

WOD for June 6, 2018

Post author By admin
Post date June 6, 2018

Strength/Skill: 3 rounds of 10-15 strict pull-ups and 20 DB lunges

WOD: Clean and Jerk Ladder
Min 1 – complete 1 clean and jerk
Min 2 – complete 2 clean and jerks
Keep adding 1 rep every minute until failure
(135/95) (115/75) (75/55)

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

WOD

WOD for June 5, 2018

Post author By admin
Post date June 5, 2018

Strength/Skill: 1RM back squat

WOD: Run 600m
2 rope climbs
50 DUs
25 goblet squats
50 DUs
2 rope climbs
Run 600m

WOD

WOD for June 4, 2018

Post author By admin
Post date June 4, 2018

Strength/Skill: 3 rounds of 25 ring rows and 100m sprint

WOD: 20 wallballs (20/14)
Then:
4 rounds
20 push presses (95/65)
15 K2E
Then 20 wallballs

WOD

WOD for June 1, 2018

Post author By admin
Post date June 1, 2018

Strength/Skill: 3 rounds of 10 bulgarian split squats and 10 DB seated presses

WOD:
Row 1000m
100 DUs
Run 1 mile

Tags alpharetta, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for May 31, 2018

Post author By admin
Post date May 31, 2018

Strength/Skill: 3 rouds of 10 heavy KBS and 10 goblet squats

WOD: 3RFT
10 SDHP (115/75)
10 front squats
10 plate sit-ups
30 lateral jumps
Run 100m

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

WOD

WOD for May 30, 2018

Post author By admin
Post date May 30, 2018

Strength/Skill: Ring work

WOD: 3 rounds
4 mins to:
Run 400m
10 cleans (155/115)
Max DUs
Rest 2 mins

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

WOD

WOD for May 29, 2018

Post author By admin
Post date May 29, 2018

Strength/Skill: 3 rounds of 15 back squats at 50% and 15′ handstand walk

WOD: 10 min AMRAP
3 HSPU
6 box jumps
9 burpees

Tags alpharetta, AMRAP, Box jumps, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for May 25, 2018

Post author By admin
Post date May 25, 2018

Strength/Skill: 5 times through the complex of 3 hang cleans, 3 front squats, 3 push presses, 3 back squats

WOD: Row 20 calories
Then:
50 lunges
40 push jerks (95/65)
30 ring dips
20 front squats
10 burpees over the bar
Run 200m

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