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Tag: Sting

WOD

WOD for October 13, 2017

Post author By admin
Post date October 13, 2017

Strength/Skill: 5 x 5 push jerks

WOD: 15 min AMRAP
20 box step overs
25 sit ups
20 jump squats

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

WOD

WOD for October 12, 2017

Post author By admin
Post date October 12, 2017

Strength/Skill: 1RM Squat Clean

WOD: Row 20 calories then:
4 rounds
20 OH plate lunges
10 push presses (115/75)
20 v-ups
Run 400m

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, Press, running, Sting, WOD

WOD

WOD for October 10, 2017

Post author By admin
Post date October 10, 2017

Strength/Skill: Gymnastics work (rings, pull ups, T2B, etc)

WOD: “Macho Man”
EMOTM as long as possible (up to 20 mins)
3 cleans (185/135)
3 front squats
3 jerks

Tags alpharetta, AMRAP, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, jerks, johns creek, metcon, milton, mobility, pull ups, ring dips, Squat, Sting, WOD

WOD

WOD for October 9, 2017

Post author By admin
Post date October 9, 2017

Strength/Skill: 3 rounds of down and back walking OH lunges and 20 GHD sit ups between sets

WOD: 3RFT
20 KBS (53/35)
10 Pistols
Run 600m

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

WOD

WOD for October 6, 2017

Post author By admin
Post date October 6, 2017

Strength/Skill: 5 x 3 strict press and 20 second superman hold

WOD:
10-1 clean and jerks (135/95)
1-10 ring dips

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

WOD

WOD for October 4, 2017

Post author By admin
Post date October 4, 2017

Strength/Skill: 3 rounds of 20 bent over KB rows and 25 GHD sit-ups

WOD: 3RFT
Run 400m
20 one arm KB swings (53/35)
20 K2E

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, johns creek, knees to elbows, metcon, milton, Squat, Sting, WOD

WOD

WOD for October 2, 2017

Post author By admin
Post date October 2, 2017

Strength/Skill: 5 rounds of 5 back squats and 5 front squats @ 75% of 1 RM

WOD: 5RFT
10 HSPU
30 Squats
20 v-ups
1 rope climb

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

WOD

WOD for September 29, 2017

Post author By admin
Post date September 29, 2017

Strength/Skill: 5 rounds of max thrusters @75% of 1RM

WOD: 100 box jumps
rest 2 mins
100 push presses (45/35)
rest 2 mins
100 DUs

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

WOD

WOD for September 28, 2017

Post author By admin
Post date September 28, 2017

Strength/Skill: 3-3-3-3 Back squats @80% and 30 second l-sit hold (rig or rings)

WOD: Run 800m
50 squats
25 ring push ups/HRPUs
25 GHD sit ups
50 squats
Run 800m

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

WOD

WOD for September 27, 2017

Post author By admin
Post date September 27, 2017

Strength/Skill: 3 rounds of Row 15/12 calories, 30 second hollow hold, and 30 walking lunges

WOD: EMOTM for 10mins
3 dead lifts
1 clean
2 jerks

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