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Category: WOD

WOD

WOD for February 14, 2018

Post author By admin
Post date February 14, 2018

Strength/Skill: 5-5-5-5-5 Push Press

WOD: 18.0
21-15-9
DB Snatches (50/35)
Burpees over DB

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

WOD

WOD for February 13, 2018

Post author By admin
Post date February 13, 2018

Strength/Skill: 3-3-3-3-3 Back Squats and 30 second hollow rock holds between

WOD: Run 400m
40 mountain climbers
40 DUs
Run 200m
20 mountain climbers
20 DUs
Run 400m
40 mountain climbers
40 DUs

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

WOD

WOD for February 12, 2018

Post author By admin
Post date February 12, 2018

Strength/Skill: Bench Press 5-5-3-3-1 and Handstand/HSPU between

WOD: Row 30 calories
Then 3RFT
20 slamballs (30/20)
10 squat cleans (135/85)
5 strict pull-ups

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, handstand push-ups, jerks, johns creek, metcon, milton, mobility, Sting, WOD

WOD

WOD for February 10, 2018

Post author By admin
Post date February 10, 2018

Strength/Skill: Snatches from the boxes and work of technique

WOD: 4RFT
20 DUs
20 Push Presses (95/65)
20 Mountain Climbers
20 Front Squats

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

WOD

WOD for February 8, 2018

Post author By admin
Post date February 8, 2018

Strength/Skill: 3 rounds of 10 heavy KBS and 20 back extensions

WOD: Tabata
Burpees
Lateral Jumps
Box Step Ups (24/20)

WOD

WOD for February 7, 2018

Post author By admin
Post date February 7, 2018

Strength/Skill: 3 x 5 tempo back squats (3 seconds down hold for three seconds at bottom)

WOD: Row 500m
30-20-10-5
DB Clean and Jerks (30/20)
Weighted Sit-ups (35/25)
Then 50 DUs

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, metcon, milton, mobility, sit ups, Squat, Sting, WOD

WOD

WOD for February 6, 2018

Post author By admin
Post date February 6, 2018

WOD: Carmen’s Pick

Come in and be ready for a fun chipper!

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility

WOD

WOD for February 5, 2018

Post author By admin
Post date February 5, 2018

Strength/Skill: 5 x 3 hang cleans (work up to heavy 3)

WOD: 5RFT
5 hang cleans
3 front squats
1 jerk
20 walking lunges

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

WOD

WOD for February 2, 2018

Post author By admin
Post date February 2, 2018

Strength/Skill: 5-5-5-5-5 Front Squats

WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 – 25 DUs
Mins 1,4,7,10,13 – 10 ring push ups (scale to push ups)
Mins 2,5,8,11,14 – 10 DB Box Step Ups

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

WOD

WOD for February 1, 2018

Post author By admin
Post date February 1, 2018

Strength/Skill: 3 rounds of 20 squats, 10 ring dips and 10 strict push ups

WOD: Hope WOD
1 min of each for 3 rounds
Burpees
Power Snatch (75/55)
Box Jumps
Thrusters
C2B
Rest 1 min

Tags alpharetta, Box jumps, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, handstand push-ups, johns creek, metcon, milton, mobility, pull ups, push ups, snatches, Squat, Sting, thrusters, WOD