all levels crossfit

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
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)

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14

And coming tomorrow…

A. Cleans: In 15 minutes Clean 1-1-1-1-1-1 workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 115:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex1: 240# Squat Clean, 9:34. Rx+

WED 07.09.14 Read More »

Ellen finishing the shoulder-to-overhead

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels 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. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest

B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Walking Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.

And coming tomorrow…

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14

TUES 07.08.14 Read More »

Hope and Heather. Heavy bag hitting for the Captain America WOD

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (115/85)
8 Pullups
10 Shoulder to overhead (115/85)

Post load and max reps for final set of Front Squat. Post rounds and reps from WOD. Ex: 280# 4 reps, 10 + 14 reps Rx

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest

B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Waling Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.

MON 07.07.14 Read More »

Climbing that mountain one step at a time

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Cancelled
No Open Gym in the afternoon/evening

Holiday Schedule

Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America Partner WOD
Sunday 7/6: 12pm class, 1pm open gym.

Workout of the Day: GROUP WOD

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 10 minutes.

B. Group WOD: In teams of 2-14 (entire class) complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift 275#
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and any size interval. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement.

Post load for power cleans and time to finish group WOD. If time capped post percentage of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, class of 5: 375 out of 400 = 94% Rx

And coming tomorrow… 4th of July!

CLOSED

Coming Saturday… Partner WOD

Captain America Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP)
4 Jab-jab-cross-elbow-elbow-knee-knee combo
6 Archer pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
40m Sled push (100/50)

Partners alternating each round. Tape hands / use gloves for boxing. Wear red, white, and blue!

THUR 07.03.14 Read More »

Barbell warmup for Jonathan, Hovis, and Anastasiya

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
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)

A. Weighted Pullup:3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time:
200m Run
70 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 2 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

And coming tomorrow… Group WOD

Holiday Schedule

Thursday 7/3: 6,7am, 8am open gym, 12pm, 4,5,6pm classes. No afternoon/evening open gym.
Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America WOD

WED 07.02.14 Read More »

First day of WODs in the new space. Coach Ben at the 6pm.

We’ve Moved

Our new location is at 1210 Spring St NW, Atlanta, GA, 30309 (click here for directions).

Today’s schedule

Workout of the Day (WOD)

4 Rounds (2 minutes work : 3 minute rest)
(m = 135:185 / w = 95:125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{AMRAP}: Back Squat**

**{As many reps as possible in remaining 2 minutes}: of Back Squats. Post total reps of Back Squat for 4 rounds. Ex: 14 Rx+

And coming tomorrow…

A. Weighted Pullup:3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time:
200m Run
70 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 2 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

TUES 07.01.14 Read More »

Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday… “Moving Day”

9 and 10 am Classes: Heats of 4-7 athletes at 9:20, 9:40, 10:20, 10:40. (Open & Scaled Divisions)

Workout of the Day (WOD): D.C. al Fine
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/50) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
PART 2
Go back to the beginning and complete the Chipper [12 minute time cap]

Best Male & Female Competitors in Open & Scaled Division:
Part 1: Score is reps completed. Ex: 45
Part 2: Score is Bonus seconds for time remaining. If time capped, score reps remaining.
20m Sled Pull = 20reps, 20m run = 20reps.
Ex1: 10:35 = 85
Ex2: Finished 15 Bear Crawl Circles = (45)

**Scaled:
Box Jumps (20/10″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

FRI 06.27.14 Read More »

30 second Plank Holds. Stuart checking the clock.

Whiteboard Results From Wed

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels 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: BRING A FRIEND DAY!!

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming tomorrow…

B. Medball Bocce Ball!

THUR 06.26.14 Read More »

Amanda finishing a 1-Arm Kettlebell Snatch

Today’s schedule

Workout of the Day (WOD)

A. Skill: In 8 minutes complete Medball Throws (vertical target)
10 reps at 9ft at 6,10,14,20#
8 reps at 10ft at 6,10,14,20#
6 reps at 12ft at 6,10,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:140 / w=65:90)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of tasks completed for Medball Throws (max score 12). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps
Click here for results

And coming tomorrow… BRING A FRIEND DAY

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming Saturday…

Moving Day WODs: Individual Competition with heats during 9 and 10 am classes. Team WOD at 11 am. Moving help from 12-3pm with social to follow. Sign up on the whiteboard if you will compete in the heats and/or help with the move. Stay tuned for more details.

WED 06.25.14 Read More »

Ducat on the 1-Arm Kettlebell Front Squat

Today’s schedule

Workout of the Day (WOD)

Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.

For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar

Post load and max reps for Ring Dips. Post time for WOD. Ex: 15# 7 reps, 9:17

And coming tomorrow…

A. Skill: In 8 minutes complete Medball Throws (vertical target)
10 reps at 9ft at 6,10,14,20#
8 reps at 10ft at 6,10,14,20#
6 reps at 12ft at 6,10,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:140 / w=65:90)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of tasks completed for Medball Throws (max score 12). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps

TUES 06.24.14 Read More »