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Tag: Sting

WOD

WOD for December 19, 2017

Post author By admin
Post date December 19, 2017

Strength/Skill: 1 RM OHS (from rack)

WOD: 10 min AMRAP
10 thrusters (95/65)
25 lateral jumps
10 SDHP
25 AB ball twists

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

WOD

WOD for December 18, 2017

Post author By admin
Post date December 18, 2017

Strength/Skill: EMOTM for 12 mins 3 hang clean and jerks at 80% of 1RM

WOD: 3RFT
50 squats
40 push ups
30 jumping lunges
20 back extensions
10 pull-ups

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, handstand push-ups, jerks, johns creek, lunges, metcon, milton, mobility, pull ups, push ups, Squat, Sting, WOD

WOD

WOD for December 14, 2017

Post author By admin
Post date December 14, 2017

Strength/Skill: 10 DB/KB snatches and 20 DB/KB lunges for 2 rounds

WOD: 4 mins to:
Row 500m
20 Box Jumps (24/20)
Then Max Burpees

Rest 2 mins

Row 500m
15 Box Jumps
Then Max Burpees

Rest 2 mins

Row 500m
10 Box Jumps
Then Max Burpees

Tags alpharetta, Box jumps, burpee, concept 2, CrossFit, CrossFit alpharetta, cumming, johns creek, Squat, Sting, WOD

WOD

WOD for December 13, 2017

Post author By admin
Post date December 13, 2017

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

WOD: 21-15-9
Push Press (135/85)
Front Squats

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

WOD

WOD for December 12, 2017

Post author By admin
Post date December 12, 2017

Strength/Skill: 5-5-3-3-3 deadlifts

WOD: 12 min AMRAP
10 back squats (135/95)
20 DUs
10 HRPU
20 lateral jumps

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

WOD

WOD for December 8, 2017

Post author By admin
Post date December 8, 2017

Strength/Skill: 5×5 thrusters and 30 second plank between sets

WOD: 3 rounds
1 min row for calories
1 min lateral jumps
1 min mountain climbers
Rest 1 min

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

WOD

WOD for December 7, 2017

Post author By admin
Post date December 7, 2017

Strength/Skill: Goat work (rope climbs, lifting, pull-ups, handstands, etc)

WOD:
18-16-14-12-10-8-6-4-2
Pull-ups
2-4-6-8-10-12-14-16-18
KBS (70/53)

*Then finish with a 500m row

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

WOD

WOD for December 6, 2017

Post author By admin
Post date December 6, 2017

Skill/Strength: 5 x 3 front squats and 20 ab twists between sets

WOD: 5RFT
10 power cleans (155/105)
20 ball slams (30/20)
30 DUs

Tags alpharetta, ball slams, cleans, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for December 4, 2017

Post author By admin
Post date December 4, 2017

Skill/Strength: 3 rounds of OH bar walking lunges and l-sits

WOD:
50 DUs
40 wallballs (20/14)
30 Sit-ups
20 HRPUs
10 dead lifts (255/185)
20 HRPUs
30 Sit-ups
40 Wallballs
50 DUs

Tags alpharetta, Chipper, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, double unders, handstand push-ups, johns creek, lunges, metcon, milton, mobility, sit ups, Squat, Sting, WALLBALLS, WOD

WOD

WOD for November 30, 2017

Post author By admin
Post date November 29, 2017

Skill/Strength: 3 rounds of 10 front rack lunges and 20 v-ups

WOD: EMOTM for 12 mins
5 deadlifts
2 hang power cleans
1 jerk
*use 80% of your hang clean or your jerk

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, jerks, johns creek, Squat, Sting, WOD