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Tag: Sting

WOD

WOD for January 22, 2018

Post author By admin
Post date January 22, 2018

Strength/Skill: 3 rounds of 10 strict press @50% and 20 hollow rocks

WOD: 15 min AMRAP
3 KBS
3 mountain climbers
3 jumping lunges

*increase by 3 reps each round (3,6,9,12,15,etc)

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, kettlebell, lunges, metcon, milton, mobility, Sting, WOD

WOD

WOD for January 19, 2018

Post author By admin
Post date January 19, 2018

Strength/Skill: 5-5-3-3-1 Front Squats

WOD: Regional WOD 2017
21-15-9
DB Alternating Snacthes
Ring Dips

Tags alpharetta, CrossFit, CrossFit alpharetta, cumming, front squat, johns creek, metcon, milton, mobility, ring dips, Squat, Sting, WOD

WOD

WOD for January 18, 2018

Post author By admin
Post date January 18, 2018

Strength/Skill: 1RM Clean and Jerk or work on technique

WOD: Partner WOD for 12 mins

Alternate Rounds
5 inch worms
Row 10 calories
15 Lateral Jumps

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

WOD

WOD for January 16, 2018

Post author By admin
Post date January 16, 2018

Strength/Skill: 5 x 3 bench press and 30 second ring hold between sets

WOD: Row 500m
Then:
30 hang cleans (115/75)
30 front squats
50 DUs
10 OHS
10 jerks
Row 250m

Tags alpharetta, Chipper, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, front squat, jerks, johns creek, metcon, milton, mobility, overhead squat, Squat, Sting, WOD

WOD

WOD for January 15, 2018

Post author By admin
Post date January 15, 2018

Strength/Skill: 3 bear complex series (5 rounds of DL, HC, Thruster, BS, Push Press without putting the bar down)

WOD: EMOTM for 10 mins
10 K2E
10 Push Ups
*scale to have of each if needed

Tags alpharetta, AMRAP, back squat, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, jerks, johns creek, knees to elbows, metcon, milton, Squat, Sting, WOD

WOD

WOD for January 12, 2018

Post author By admin
Post date January 12, 2018

Strength/Skill: 5 rounds of farmer carry (2 laps around gym) and 50 flutter kicks

WOD: 14 min AMRAP
10 plate to plate push-ups
5 hang power snatches

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, push ups, running, Squat, Sting, WOD

WOD

WOD for January 11, 2018

Post author By admin
Post date January 11, 2018

Strength/Skill: 3 rounds of 10 KB strict presses and 10 back squats at 50%

WOD: Row 500m
Then:
50 squats
50 pull-ups
50 box step overs
50 sit-ups

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

WOD

WOD for January 10, 2018

Post author By admin
Post date January 10, 2018

Strength/Skill: 1RM Hang Squat Clean

WOD: EMOTM for 10 mins
5 Wallballs (20/14)
5 Thrusters (95/65)

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, johns creek, metcon, milton, mobility, Squat, Sting, thrusters, WALLBALLS, WOD

WOD

WOD for January 9, 2018

Post author By admin
Post date January 9, 2018

Strength/Skill: 3 rounds of 10 DB snatches, 15 GHD Sit-ups and 30 sec high plank

WOD: 50 DUs then:
4 rounds
10 front squats (115/75)
10 K2E
10 SDHP

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, front squat, johns creek, knees to elbows, metcon, milton, mobility, sit ups, snatches, Squat, Sting, WOD

WOD

WOD for January 8, 2018

Post author By admin
Post date January 8, 2018

Strength/Skill: 3-3-3-3-3 Push Jerks

WOD: 5RFT
20 OH KB Lunges (53/35)
10 v-ups
5 ring muscle ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, lunges, metcon, Squat, Sting, WOD