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Tag: Sting

WOD

WOD for September 6, 2017

Post author By admin
Post date September 6, 2017

Strength/Skill: Bench Press 5 x 3

WOD: EMOTM for 12 mins
Complete in 1 min
5 air squats
5 push ups
6 pistols (3 each leg)

Tags alpharetta, bench press, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, EMOM, EMOTM, johns creek, metcon, milton, mobility, pistols, push ups, Squat, Sting, WOD

WOD

WOD for September 5, 2017

Post author By admin
Post date September 5, 2017

Strength/Skill: 1 RM back squat

WOD: 3RFT
8 deadlifts (225/185)
16 slam ball ab twists
32 walking lunges
Run 400m

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

WOD

WOD for September 1, 2017

Post author By admin
Post date September 1, 2017

Strength/Skill: 15 mins snatch balance work from rack

WOD: 18-2, 2-18 (decrease and increase by 2 each round)
Hang Cleans (115/75)
Back Squats

*compare to 5/28/14

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

WOD

WOD for August 31, 2017

Post author By admin
Post date August 31, 2017

Strength/Skill: 3 rounds of 50 DUs, 10 bulgarian split squats, 30 sec l-sit hold

WOD: 4RFT
8 box jumps (24/20)
10 ball slams (30/20)
10 plate sit to stand (35/25)
200m run

Tags alpharetta, ball slams, Box jumps, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, running, sit ups, Squat, Sting, WOD

WOD

WOD for August 28, 2017

Post author By admin
Post date August 28, 2017

Strength/Skill: 5 x 3 OHS

WOD:
60 calorie row
50 wallballs
40 push presses (95/65)
30 jump squats
20 front rack lunges
10 hang snatches
5 ring dips

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, johns creek, lunges, metcon, milton, mobility, Press, Sting, WALLBALLS, WOD

WOD

WOD for August 24, 2017

Post author By admin
Post date August 24, 2017

Strength/Skill: EMOTM for 10 mins 3 deadlifts, 1 power clean, 1 hang clean and jerk @ 75% of your clean and jerk

WOD: 10-1, 1-10
Burpee
K2E

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

WOD

WOD for August 22, 2017

Post author By admin
Post date August 22, 2017

Strength/Skill: 3 rounds of 10 DB squat clean and jerks and 10 ring dips

WOD: 21-15-9-15-21
DUs
Box Step Overs
HSPU

*DB seated press is modification for HSPU

Tags alpharetta, Box jumps, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, dumbbell, jerks, johns creek, metcon, milton, mobility, ring dips, Squat, Sting, WOD

WOD

WOD for August 18, 2017

Post author By admin
Post date August 18, 2017

Strength/Skill: 3 rounds of Run 200m with sandbag and 25 air squats

WOD: 12 min AMRAP
10 wallballs (20/14)
15 DB Burpees (30/20)
1 rope climb
Run 100m

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

WOD

WOD for August 17, 2017

Post author By admin
Post date August 17, 2017

Strength/Skill: Stretching ROM WOD

WOD: 21-18-15-12-9-6-3
Thrusters (75/55)
Pull-Ups
Push Ups

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

WOD

WOD for August 16, 2017

Post author By admin
Post date August 16, 2017

Strength/Skill: Bar muscle up work and pull-up work

WOD: Row 50 calories
Rest 1 min
Run 600m
Rest 1 min
50 DUs

Tags alpharetta, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, pull ups, running, sprints, Sting, WOD