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Tag: mobility

WOD

WOD for July 26, 2018

Post author By admin
Post date July 26, 2018

Strength/Skill: 3-3-3-3-3 push presses from rack

WOD: 30-30-30
power snatches
clean and jerks
thrusters
*12 min time cap so choose a weight that you can do rather quickly!

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

WOD

WOD for July 25, 2018

Post author By admin
Post date July 25, 2018

Strength/Skill: 3 rounds of 200m farmer carry and 3 way lunges 3 each leg

WOD: AB BLAST
50 ab ball twists
Run 200m
25 T2B
Run 400m
25 GHD Sit ups
Run 200m
50 ab ball twists

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

WOD

WOD for July 24, 2018

Post author By admin
Post date July 24, 2018

Strength/Skill: 1RM OHS

WOD: 4 RFT
8 pull-ups
8 cleans (115/95)
8 jerks
8 front squats

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

WOD

WOD for July 23, 2018

Post author By admin
Post date July 23, 2018

Strength/Skill: 3 rounds of 3010 tempo back squats and 5 GHD back extensions hold for 5 at top

WOD: Partner WOD
3RFT
Each sprint 200m 2x
20 burpees
20 box step over

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

WOD

WOD for July 20, 2018

Post author By admin
Post date July 20, 2018

Strength/Skill: 5 rounds of 5 turkish getups and 10 GHD sit-ups

WOD: 4RFT
5 push presses (135/95)
10 backsquats
15 box jumps
20 DUs

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

WOD

WOD for July 19, 2018

Post author By admin
Post date July 19, 2018

Strength/Skill: Jerks 5-5-5-5-5 and 15 KB ab twists between sets

WOD: 100 burpees for time
*EMOM stop and complete 5 KBS (53/35)

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

WOD

WOD for July 18, 2018

Post author By admin
Post date July 18, 2018

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

WOD: 21-15-9-15-21
Jumping Lunges
K2E
*complete 21 sit ups between each round

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, knees to elbows, lunges, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for July 17, 2018

Post author By admin
Post date July 17, 2018

Strength/Skill: Clean work from boxes

WOD: Run 800m

Then 4 rounds
10 plate push ups (45/35)
5 full snatches (95/65)
20 walking lunges

Run 800m

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, lunges, metcon, milton, mobility, push ups, WOD

WOD

WOD for July 16, 2018

Post author By admin
Post date July 16, 2018

Strength/Skill: 3 rounds of 10 DB bench presses and 10 1 leg DB russian DLs

WOD: 15 min AMRAP
5 strict pull ups
Run 100m
8 HSPUs
20 DUs

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

WOD

WOD for July 13, 2018

Post author By admin
Post date July 13, 2018

Strength/Skill: 3 rounds of 10 hang power snatches @ 60% and 10 bar on back jump squats (45/35)

WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 complete 12 DB snatches (6 each arm)
Mins 1,4,7,10,13 complete 12 slam balls
Mins 2,5,8,11,14 complete 12 DB front squats

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