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Tag: WOD

WOD

WOD for August 1, 2018

Post author By admin
Post date August 1, 2018

Strength/Skill: 1RM Bench Press

WOD: 5RFT
Run 100m
8 Back Squats (135/95)
10 DB Burpees (30/20)
12 DB Push Presses

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

WOD

WOD for July 31, 2018

Post author By admin
Post date July 31, 2018

Skill/Strength: 3 postition snatch pulls (high, medium, low) 3×3 at 50/60/50% then snatches 10/8/6 at same precentages

WOD: 2 mins
15 pull-ups
15 box jumps
Max Burpees

Rest 1 min

2 mins
12 Pull-ups
12 box jumps
Max Burpees

Rest 1 min

2 mins
10 Pull-ups
10 box Jumps
Max Burpees

Tags alpharetta, Box jumps, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, snatches, Squat, Sting, WOD

WOD

WOD for July 30, 2018

Post author By admin
Post date July 30, 2018

Strength/Skill: 5 rounds of 3 front squats, 3 thrusters, 3 backback squats at 70% of thruster

WOD: 14 min AMRAP
15 DB thrusters
20 DUs
25 sit-ups
30 air squats

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

WOD

WOD for July 27, 2018

Post author By admin
Post date July 27, 2018

Strength/Skill: Deadlifts 10-8-6-4-2

WOD: 3 rounds
50 yard shuttle run
20 push-ups

Rest 2 mins

3 rounds
50 yard shuttle run
10 ring dips

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

WOD

WOD for July 26, 2018

Post author By admin
Post date July 26, 2018

Strength/Skill: 3-3-3-3-3 push presses from rack

WOD: 30-30-30
power snatches
clean and jerks
thrusters
*12 min time cap so choose a weight that you can do rather quickly!

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

WOD

WOD for July 25, 2018

Post author By admin
Post date July 25, 2018

Strength/Skill: 3 rounds of 200m farmer carry and 3 way lunges 3 each leg

WOD: AB BLAST
50 ab ball twists
Run 200m
25 T2B
Run 400m
25 GHD Sit ups
Run 200m
50 ab ball twists

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

WOD

WOD for July 24, 2018

Post author By admin
Post date July 24, 2018

Strength/Skill: 1RM OHS

WOD: 4 RFT
8 pull-ups
8 cleans (115/95)
8 jerks
8 front squats

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

WOD

WOD for July 23, 2018

Post author By admin
Post date July 23, 2018

Strength/Skill: 3 rounds of 3010 tempo back squats and 5 GHD back extensions hold for 5 at top

WOD: Partner WOD
3RFT
Each sprint 200m 2x
20 burpees
20 box step over

Tags alpharetta, Box jumps, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, GHD, johns creek, metcon, milton, mobility, running, Squat, Sting, WOD

WOD

WOD for July 20, 2018

Post author By admin
Post date July 20, 2018

Strength/Skill: 5 rounds of 5 turkish getups and 10 GHD sit-ups

WOD: 4RFT
5 push presses (135/95)
10 backsquats
15 box jumps
20 DUs

Tags alpharetta, back squat, Box jumps, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, milton, mobility, Squat, Sting, WOD

WOD

WOD for July 19, 2018

Post author By admin
Post date July 19, 2018

Strength/Skill: Jerks 5-5-5-5-5 and 15 KB ab twists between sets

WOD: 100 burpees for time
*EMOM stop and complete 5 KBS (53/35)

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