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Category Archives: WOD

FRI 04.04.14

By | Events, WOD | No Comments

Exciting news - Coach Kelly Becker is going to be the trainer leading workouts in San Juan Del Sur, Nicarauga during an August week-long trip for NicaFit Retreats!


About:
WODs in Nicaragua! Push your body to another level in one of the most exotic places in the world.
DCIM100GOPRO

Description:
NicaFit is bringing two extremes together to form harmony. We focus on building and developing core strength through a variety of natural and organic training techniques taught by certified trainers. Paddle board in the famous San Juan del Sur Bay, kayak in a famous volcanic lagoon, run endurance drills on the beach and sweat out all the stress and anxiety from within. Eat fresh and organic foods, tone muscle and return home with a golden tan. You will be a different person when you return home. Lauren Polivka, NicaFit Retreats founder & a very well-known physical therapist to many ATL area CrossFitters (including Kelly Becker), will be setting up a NicaFit Retreats table at CFM on Saturday, April 12 to provide info, answer questions, etc from 9:30am thru the end of the noon class. More details click here

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

And coming Saturday...

Part A. Turkish get ups ladder. 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 18, 26, 35, 44, 53, 70#

Part B. Partner WOD
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish get ups
200m Sprint

SOLO:
5 Rounds for Time
15 Wall ball shots 10’ target (20/14)
6 Turkish gets ups
1:1 Rest
200m Sprint

THUR 04.03.14

By | WOD | No Comments
Atlanta CrossFitters: support the Memorial WOD at BTB Ponce this Saturday at they "SWEAT FOR SARAH"... Sarah Jones was the woman tragically killed working on the set of Midnight Rider, and also a member of the BTB CrossFit community. Check out the details below:

Join us as we honor her with the first BTB memorial benchmark WOD.

Saturday, April 5th
8 am to 12 pm
BTB Ponce gym
http://www.btbfitness.com/crossfit-blog

sweat4sarah

This event is open to everyone. CrossFitter, non CrossFitter, family, friends and those that want to come hang out and support!
Entry includes raffle tickets for BTB gift certificates and other prizes.
$10 = 1 raffle ticket
$20 = 3 raffle tickets
$30 = 5 raffle tickets

Prizes will be on display the day of the event. Simply drop your ticket(s) into the drawing of your choice for your chance to win.

All proceeds from the event will benefit the Brookland-Cayce Education Foundation's Sarah Jones Scholarship Fund.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- **Attorney CrossFit Challenge Competition**
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

And coming tomorrow...

A. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

WED 04.02.14

By | WOD | No Comments
CrossFit Midtown Attorney Challenge Competition. Part 1: Fran

CrossFit Midtown Attorney Challenge Competition. Part 1: Fran

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wall ball shots (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minutes REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP plus total repetitions for entire WOD
(ex: 82 + 56 + 20 = 158)


And coming tomorrow...

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

TUES 04.01.14

By | WOD | No Comments
Front Squatin'

Front Squatin'

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- **Attorney CrossFit Challenge Competition**
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench: 3x5 worksets. All sets at the same weight and complete as many reps as possible in the final set. Rest 3 minutes between sets.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

And coming tomorrow...

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wall ball shots (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP plus total repetitions for entire WOD (ex: 82 + 56 + 20 = 158)

MON 03.31.14

By | CrossFit Games, WOD | No Comments
Coach Casey warming up Saturday morning class for 14.5 and Burpee Fran

Coach Casey warming up Saturday morning class for 14.5 and Burpee Fran


Team CFM Pteradactyls!

Today is the last day to complete and submit "14.5" scores. Login here to check out scores and the final leaderboard: games.crossfit.com.

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Jason
7p: YOGA Front Room- Monica
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4

B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar

And coming tomorrow...

A. Bench: 3x5 worksets. All sets at the same weight and complete as many reps as possible in the final set. Rest 3 minutes between sets.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

FRI 03.28.14

By | CrossFit Games, WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
6p: Yoga- Monica

Workout of the Day (WOD)

A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Tabata Complete This:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Calorie row
40 Burpee plate hops (45#)
50 One arm alternating kettlebell snatch (16/12kg)
60 Situps w/ med ball (20/14)
70 Double Unders (Singles 3:1)

**20 minute time cap

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total repetitions completed.

And coming Saturday...

OPEN WOD 14.5: See OPEN Announcement Live From San Francisco



Extended Burpee Fran:
For time
21-18-15-12-9-6-3 reps of:
Thrusters (95/65)
Bar-facing Burpees

Beginners WOD 9AM: Burpee Fran
For time
21-15-9 reps of:
Thrusters **Scale as needed
Bar-facing Burpees

THUR 03.27.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes

B. 20 minutes As many rounds and repetitions as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee. Post total repetitions (ex: 117).

And coming tomorrow...

A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Tabata Complete This:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Calorie row
40 Burpee plate hops (45#)
50 One arm alternating kettlebell snatch (16/12kg)
60 Situps w/ med ball (20/14)
70 Double Unders (Singles 3:1)

**20 minute time cap

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed.