Tag: Squat

WOD

WOD for October 29, 2019

Post author By admin
Post date October 29, 2019

Strength/Skill: OHS 5×3 and complete 10 russian twists between sets

WOD: Complete 1 time through pushing hard. 10 min time cap or AMRAP (if you complete under 10 mins start back with presses and use the rest of the time to complete a second round).

10 strict presses (95/65)
15 OHS
20 push presses
25 front squats
30 push jerks
35 back squats

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

WOD

WOD for October 28, 2019

Post author By admin
Post date October 28, 2019

Strength/Skill: Box back squats 5 x 5

WOD: 4RFT
Run 400m
15 v-ups
9 burpees

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

WOD

WOD for October 25, 2019

Post author By admin
Post date October 25, 2019

Open WOD 20.3

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225.155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled 135/95 and hand release push ups first 21-15-9
Then 185/135 and 50′ bear crawl second set of 21-15-9

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

WOD

WOD for October 23, 2019

Post author By admin
Post date October 23, 2019

Strength/Skill: 3×5 tempo front squats

WOD: Every 4 min for 5 rounds
20 wallballs
10/8 calorie row
5 full cleans at 70% of your 1RM

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

WOD

WOD for October 22, 2019

Post author By admin
Post date October 22, 2019

Strength/Skill: 1RM bench press

WOD: 21-18-15-12-9-6-3
jumping lunges
burpees
sit-ups

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, mobility, sit ups, Squat, Sting, WOD

WOD

WOD for October 21, 2019

Post author By admin
Post date October 21, 2019

Strength/Skill: 1RM squat clean

WOD: 4RFT
20 ball slams
400m run
5 HSPUs

*20 min time cap

Tags alpharetta, ball slams, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for October 8, 2019

Post author By admin
Post date October 8, 2019

WOD:
Every 4 mins for 4 rounds
3 deadlifts (255/185)
6 bar facing burpees
9 deadlifts
Run 100m

Rest 3 mins

Every 4 mins for 4 rounds
3 push presses (135/95)
6 T2B
9 push presses
12 wallballs (20/14)

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, johns creek, metcon, milton, mobility, Press, Squat, Sting, Toes to bar, WALLBALLS, WOD

WOD

WOD for October 7, 2019

Post author By admin
Post date October 7, 2019

Strength/Skill: 5-4-3-2-1 Strict Press an 1 min plank hold

WOD: 30-20-10-20-30
DUs
Air Squats
Run 200 on the (-)

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

WOD

WOD for October 3, 2019

Post author By admin
Post date October 3, 2019

WOD:
3 rounds
10 front rack lunges (135/95)
Run 400m
Rest 2 min

Rest additional 3 minutes

3 rounds
10 push presses (135/95)
Run 200m
15 box step overs
Rest 2 mins

3 rounds
5 T2B
10 push ups
20 squats

Tags alpharetta, Box jumps, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, milton, mobility, push ups, Squat, Sting, WOD

WOD

WOD for October 1, 2019

Post author By admin
Post date October 1, 2019

Strength/Skill: 4 rounds of 5 front squats, 10 KB lateral lunges, 15 sumo KB jumps

WOD: EMOTM for 20 mins
1 – Run 100m
2 – Row 12/8 calories
3 – 30 Mountain Climbers
4 – 20 Lateral jumps

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

Harvin Vallabhaneni

2023-05-01

Cannot recommend this place more, we were new to CrossFit and found this gym very welcoming. The coaches are fantastic and helped me learn build my CrossFit foundation. The members are kind and super supportive. This gym and the workouts quickly became our favorite part of the day. At the same time, the workouts are challenging and fun! Look no further for a good workout in the area.

Michael Booker

2023-01-03

Dropped in for a few classes during the holidays and was very happy I chose to come to Crossfit Sting. Danielle was a great coach as well as very responsive and flexible with scheduling a drop in. I would highly recommend to any crossfiters in the area or travelling through.

Carly Plonka

2022-05-16

After doing crossfit at two other gyms (one box since it opened seven years ago), it was hard to start anew. What has impressed me most about CF Sting is the varied workouts, particularly the movements in the "Skill and Strength." To be honest, some of the movements were ones I rarely did or was not as skilled in. Danielle always has a modification ready so all levels can do the workout. After 5-6 months, I can already see changes in my body and even if the workout looks intimidating, I do not let that stop me from "cherry-picking"--I know that Danielle will work with me, and I am improving at my own pace. Thank you!

Colette samara

2022-02-06

Great workout and great people!

Scott Hudson

2021-08-19

Awesome people, great programming, and for a good price. I highly recommend this gym over others in the area. I will be back!

Christian Thompson

2021-06-18

I was in town for work and dropped in at Crossfit Sting and immediately felt comfortable there. Danielle is a great coach and leader of her gym. Workouts are well programmed and executed. There is plenty of room at the gym and ample equipment! I would drop in again! Thanks Danielle and Crossfit Sting.