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Tag: Sting

WOD

WOD for July 9, 2018

Post author By admin
Post date July 9, 2018

Strength/Skill: 3 rounds of 10 bulgarian split squats and 20 back extensions

WOD: 6RFT
5 lateral burpees over bar
10 power cleans (135/95)

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

WOD

WOD for July 6, 2018

Post author By admin
Post date July 6, 2018

Strength/Skill: 5×5 hang clean and jerks and complete 2 wall walks between sets

WOD: 16 mins
Run 400m
Then Max OHS – once you put the bar down you run again

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

WOD

WOD for July 5, 2018

Post author By admin
Post date July 5, 2018

Strength/Skill: 3 rounds of 10 one leg ball slams each leg and 50 flutter kicks

WOD: Every 90 secs
5 pull-ups
5 box jumps (24/20)
*add one rep to each every 90 secs

Tags alpharetta, ball slams, Box jumps, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, metcon, milton, mobility, pull ups, Squat, Sting, WOD

WOD

WOD for July 2, 2018

Post author By admin
Post date July 2, 2018

Strength/Skill: Snatch grip russian deadlifts 5×5 at 3010 tempo

WOD:
10-1 wallballs
1-10 DH hang clean and jerks (30/20)

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

WOD

WOD for June 27, 2018

Post author By admin
Post date June 27, 2018

Strength/Skill: Deadlifts 12 @ 40%, 10 @ 50%, 8 @ 60%, 6 @ 70% and 4 @ 80%

WOD: 10 RFT
Run 100m
25 DUs

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

WOD

WOD for June 25, 2018

Post author By admin
Post date June 25, 2018

Strength/Skill: 20 KBS and 30 sec-1 min handstands or walk

WOD: 5 RFT
10 slam ball burpees (30/20)
Run 200m
10 thrusters (115/75)

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Sting, WOD

WOD

WOD for June 20, 2018

Post author By admin
Post date June 20, 2018

Strength/Skill: 1RM Thruster

WOD: 10 min AMRAP
10 T2B
Run 100m
5 Burpees
20 DUs

Tags alpharetta, AMRAP, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, Squat, Sting, thrusters, Toes to bar, WOD

WOD

WOD for June 19, 2018

Post author By admin
Post date June 19, 2018

Strength/Skill: Muscle Snatches 6 x 3

WOD: 3 RFT
5 strict presses (95/65)
8 squats cleans
12 power snatches
15 slam balls

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

WOD

WOD for June 18, 2018

Post author By admin
Post date June 18, 2018

Strength/Skill: 3 rounds of 15 GHD sit-ups, 10 SDHP, 20 second hollow hold

WOD: 3min, 6 min, 9 min AMRAP
20 burpees over the bar
25 wallballs
30 push jerks (95/65)
40 DUs
50 squats
Rest 1 min between AMRAPS

Tags alpharetta, AMRAP, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, GHD, jerks, johns creek, metcon, milton, mobility, Squat, Sting, WALLBALLS, WOD

WOD

WOD for June 15, 2018

Post author By admin
Post date June 15, 2018

Strength/Skill: 3 rounds of 10 strict T2B or leg raises and 25 GHD back extensions

WOD:
18-16-14-12-10-8-6-4-2
Ring Push ups
2-4-6-8-10-12-14-16-18
OH plate lunges (35/25)

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, GHD, johns creek, metcon, milton, mobility, push ups, Sting, WOD