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Category: WOD

WOD

WOD for August 30, 2019

Post author By admin
Post date August 30, 2019

Strength/Skill: Deadlifts 3-3-3-3-3 Deadlifts and 10 partner leg throws between sets

WOD: EMOM for 10 mins
10 burpees to the pull ups bar
*must jump and touch the bar with BOTH hands
* to scale decrease # of burpees

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

WOD

WOD for August 29, 2019

Post author By admin
Post date August 29, 2019

WOD: 3 rounds of
10 front squats (135/95)
1 min DUs
1 min mountain climbers
Rest 2 mins

Rest an additional 3 minutes for total of 5 mins

Then 3 rounds:
10 SDHP (115/85)
Run 200m
Rest 1 min

Then 3 rounds of 5 pull-ups, 10 push ups, 15 squats

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

WOD

WOD for August 28, 2019

Post author By admin
Post date August 28, 2019

Strength/Skill: 3-3-3-3-3 Jerks and 10 GHD back extensions between sets

WOD: 15 min AMRAP
3-6-9-12-15…
Box Jumps Over
100m run
*add 3 reps to the box jump overs after each run

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

WOD

WOD for August 27, 2019

Post author By admin
Post date August 27, 2019

Strength/Skill: 4 rounds of 5 strict pull ups and 2 wall walks

WOD: In team of 2
60-40-20
Bench press from floor (135/95)
Back Squats

Switch as you choose but split the reps evenly

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

WOD

WOD for August 26, 2019

Post author By admin
Post date August 26, 2019

Strength/Skill: 5×5 strict press and 30 second l-sit hold between sets

WOD: 3 RFT
25 DUs
10 Curtis Ps (135/95)
10 GHD Sit-ups
Run 200m

Curtis P = hang clean, lunge right, lunge left, push press

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

WOD

WOD for August 23, 2019

Post author By admin
Post date August 23, 2019

Strength/Skill: Ring work (dips, muscle ups, push-ups) and rope work

WOD: 3RFT
10 power snatches
10 OHS
Run 200m
1 rope climb

WOD

WOD for August 22, 2019

Post author By admin
Post date August 22, 2019

Strength/Skill: 5 x 3 back squats

WOD: EMOTM for 15 mins
Mins 1, 4, 7, 10, 13 – Run 100m
Mins 2, 5, 8, 11, 14 – 15 lateral jumps
Mins 3, 6, 9, 12, 15 – 30 mountain climbers

WOD

WOD for August 21, 2019

Post author By admin
Post date August 21, 2019

WOD:
3 rounds
10 Hang Cleans (135/95)
Run 400m
Rest 2 mins

Rest additional 3 minutes for a total of 5 mins

3 rounds
20 goblet squats (53/35)
90 second row
Rest 2 mins

Then finish with 3 rounds 5 burpees and 20 lunges

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

WOD

WOD for August 20, 2019

Post author By admin
Post date August 20, 2019

Strength/Skill: 1RM clean (power and or squat)

WOD: Row 500m
Then:
3 rounds
30 KBS (70/53)
30 wallballs (20/14)
30 DUs

Then Row 500m

Tags alpharetta, cleans, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, kettlebell, metcon, mobility, overhead squat, Squat, Sting, WALLBALLS, WOD

WOD

WOD for August 19, 2019

Post author By admin
Post date August 19, 2019

Strength/Skill: 3 rounds of 10 bulgarian split squats and 10 half kneel single arm presses

WOD: 5RFT
5 T2B
10 plank up downs
15 air squats
20 sit-ups

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