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Tag: Sting

WOD

WOD for April 17, 2018

Post author By admin
Post date April 17, 2018

Strength/Skill: Sprint 200m and 10 strict T2B for 3 rounds

WOD: 12 min AMRAP
5 HSPU
Run 100m backwards
25 sit-ups
Run 100m

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, sit ups, Squat, Sting, Toes to bar, WOD

WOD

WOD for April 16, 2018

Post author By admin
Post date April 16, 2018

Strength/Skill: 5 x 3 squat cleans

WOD:
10-1
1-10
DB Clean and Jerks
Front Squats

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

WOD

WOD for April 13, 2018

Post author By admin
Post date April 13, 2018

Strength/Skill: 5×5 bench presses and 30 second hollow rock hold between

WOD: 50 v-ups then
30-20-10-5
Back Squats (115/75)
Lateral Jumps
then finish with 50 v-ups

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

WOD

WOD for April 12, 2018

Post author By admin
Post date April 12, 2018

Strength/Skill: 5×3 clean and jerks @ 80% with a 60 second plank between

WOD:
4 mins to run 400m
then max effort OHS

Rest 1 min

4 mins to run 400m
then max effort front squats

Rest 1 min

4 mins to run 400m
then max effort push presses

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, GHD, johns creek, metcon, milton, mobility, overhead squat, Press, running, Squat, Sting, WOD

WOD

WOD for April 11, 2018

Post author By admin
Post date April 11, 2018

Strength/Skill: 3 rounds of 20 goblet squats 20 ring rows and 20 back extensions

WOD: Run 800m
50 DUs
Run 600m
50 Mountain Climbers
Run 400m
50 DUs

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

WOD

WOD for April 10, 2018

Post author By admin
Post date April 10, 2018

Strength/Skill: EMOTM for 10 mins 1 hang squat clean and 2 front squats

WOD: 5RFT
20 OH plate lunges (35/25)
20 one arm KB swings (35/26)
Run 200m

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

WOD

WOD for April 9, 2018

Post author By admin
Post date April 9, 2018

Strength/Skill: 3 rounds of 5 power snatches and 15 ring dips

WOD: 14 min AMRAP
5 body blasters
10 wall balls (20/14)
5 jerks (135/95)
10 box jumps overs

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, metcon, milton, mobility, Squat, Sting, WALLBALLS, WOD

WOD

WOD for April 6, 2018

Post author By admin
Post date April 6, 2018

Strength/Skill: 3 rounds of 10 bulgarian split squats and 15 GHD Sit-ups

WOD: 5RFT
Run 100m
10 ring push-ups
Run 100m
10 thrusters (115/75)

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, Press, push ups, sit ups, Squat, Sting, thrusters, WOD

WOD

WOD for April 4, 2018

Post author By admin
Post date April 4, 2018

Strength/Skill: 3 rounds of 5 quarter back squats and 10 scapular pull-ups

WOD: 12 min AMRAP
20 DUs
40 walking lunges
20 DUs
40 sit-ups

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

WOD

WOD for April 3, 2018

Post author By admin
Post date April 3, 2018

Strength/Skill: 5×3 power cleans

WOD: DT
5 rounds
12 deadlifts (155/105)
9 hang cleans
6 jerks

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