6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
AbMat Situps
Post box jump height and total reps from WOD. Ex 36”, 342 Rx
And coming tomorrow…
A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.
B. 3 Rounds For Time [18 minute time cap]:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (185/125)
Post load for Deadlift and time to complete WOD Ex: 275#, 9:45 Rx
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Ellen
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Worksets at the same weight. Max reps on final set.
B. 12 minute EMOM:
1st: 7 Push Press (60% of part A.)
2nd: 10 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load and reps for Push Press. Post total pullups for the WOD and weights.
Ex: 205# x 4 reps, 165#, 31 @ 25#.
And coming tomorrow…
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
AbMat Situps
Post box jump height and total reps from WOD. Ex 36”, 342 Rx
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Front Squat: In 10 minutes work up to a heavy single (not a 1 rep max).
B. For Time:
200m run to start each round
10-8-6-4-2 Front Squat (155/105)
Rest 30 seconds b/t rounds
Post load for Front Squat and time to complete WOD. Ex: 315#, 9:10 Rx
And coming tomorrow…
A. Push Press: 5 sets of 3 reps. Worksets at the same weight. Max reps on final set.
B. 12 minute EMOM:
1st: 7 Push Press (60% of part A.)
2nd: 10 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load and reps for Push Press. Post total pullups for the WOD and weights.
Ex: 205# x 4 reps, 165#, 31 @ 25#.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Deadlift:In 16 minutes work up to a 5 rep max..
B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (32/24kg)
AMRAP Burpee box jumps (BBJ) (24/20″)
EVEN:
30 seconds pushup position plank hold
Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx
And coming tomorrow…
A. Front Squat: In 10 minutes work up to a heavy single (not a 1 rep max).
B. For Time:
200m run to start each round
10-8-6-4-2 Front Squat (155/105)
Rest 30 seconds b/t rounds
Post load for Front Squat and time to complete WOD. Ex: 315#, 9:10 Rx
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)
B. For Time [12 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups
Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+
And coming Saturday…
Team WOD:
“Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 250 Meter Row
One teammate works while the others rest.
6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Speed Singles: 3 rounds of 1 minute AMRAP speed singles (R+L=1)
Rest 3 minutes between rounds.
B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders
Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.
And coming tomorrow…
A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)
B. For Time [12 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups
Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Front Squat: In 16 minutes work up to a 2 Rep Max.
B. 3 Rounds For Time:
200m Front Rack Kettlebell Carry (2) (24/16kg)
40 AbMat Situps
Post load for load for Front Squat and time to complete WOD. Ex: 245#, 8:20 Rx
And coming tomorrow…
A. Speed Singles: 3 rounds of 1 minute AMRAP speed singles (R+L=1)
Rest 3 minutes between rounds.
B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders
Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Amanda
8p: Open Gym- Amanda
Workout of the Day (WOD)
“Death By Power Clean”
20 Minute Running Clock
1st Minute – 1 Power Clean
2nd Minute – 2 Power Cleans
3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.
Post rounds and reps completed. Ex: 10 rounds +8 reps, then 9 rounds. Rx
And coming tomorrow…
A. Front Squat: In 16 minutes work up to a 2 Rep Max.
B. 3 Rounds For Time:
200m Front Rack Kettlebell Carry (2) (24/16kg)
40 AbMat Situps
Post load for load for Front Squat and time to complete WOD. Ex: 245#, 8:20 Rx
Amanda has been a member at CrossFit Midtown (CFM) since 2013. She’s helped organize teams from CFM and has competed in several local competitions with fellow CFM members. After passing her CF-L1 trainer course early this year she has been assistant coaching classes and has now begun coaching classes. Athletic background/achievements: I’ve never been very “athletic” due to my lack of eye-hand-coordination. I always had trouble with my eye sight and thus had to use biofinity toric. I was on the Atlanta Junior Rowing Association crew team in high school; however, as the smallest person on the team, I was immediately pegged as a coxswain, which involved very little physical exercise. As an adult, I picked up long distance running and started enjoying completing a number of half marathons and even the Marine Corps Marathon. Unfortunately, my running was limited when I injured my knee and that’s when one of my friends turned me onto CrossFit. Since starting CrossFit, I still run half marathons (injury free) and have started competing in local Atlanta CrossFit competitions. “Day job”/I also make a living doing: Management Consulting How long have you been doing CrossFit: 4+ years (in DC, Providence, and now Atlanta) Favorite CrossFit movement or workout & score/time/load (if applicable): I prefer bodyweight movements – pushups, handstand pushups, toes-to-bar, running, etc. Favorite workout or movement to coach: I really enjoy coaching Hero WODs with lots of cardio because I love seeing members be continuously surprised how far they can push themselves. In my spare time I enjoy doing: Spending time with friends and family, traveling to new places, and of course working out. Favorite quote: “Success is the sum of small efforts, repeated day in and day out” – Robert Collier Advice to new CrossFitters: Don’t be scared – listen to the coaches to practice safe movements – but don’t be too intimidated to come workout!
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Amanda
6p: All Levels CrossFit- Amanda
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Overhead Squat: In 10 minutes work up to a heavy set of 3.
B. For Time [24 minute time cap]
30 Pullups
400m Run
15 Overhead Squats (95/65)
800m Run
15 Overhead Squats (95/65)
400m Run
30 Pullups
Post load for Overhead Squat and time for WOD. Ex: 145#, 16:22
And coming tomorrow…
“Death By Power Clean”
20 Minute Running Clock
1st Minute – 1 Power Clean
2nd Minute – 2 Power Cleans
3rd Minute – 3 Power Cleans
Rx Weights – 135/95
Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.
Post rounds and reps completed. Ex: 10 rounds +8 reps, then 9 rounds. Rx
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. For Time [18 minute time cap]:
OPEN: 100 Double Unders (2:1 Singles)
21-15-9
Kettlebell Swings (32/24kg)
Burpees
CLOSE: 100 Double Unders
Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.
And coming Saturday…
Partner WOD: “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Push Jerk
20 Pullups
Weight: Rx = 95/65, Rx+ = 115/85. Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.