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Partner WOD on Tech Campus. Coach Kelly leading the warmup.
Partner WOD on Tech Campus. Coach Kelly leading the warmup.

Today’s schedule

6a: All Levels CrossFit- Mike
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. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

And coming Saturday…

Partner Chipper WOD “Keepin’ it up”
45 Push Press (45/35) Top-to-Top**
3x 100m Medball Carry (20/14)
20 Tire Flips
45 Box Jumps (24/20)
20 Wallball Shots (20/14) 10ft
3x 100m Sprints
45 Thrusters (45/35) Top-to-Top**

**For the entire workout the empty barbell must be held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. All reps team totals.

Post time for partners to complete WOD Ex. 12:55 Rx

FRI 08.15.14 Read More »

School of Kipping
School of Kipping

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
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

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees

Post load for complex and time to complete rounds. Ex: 205#, 8:50 Rx

And coming tomorrow…

A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

THUR 08.14.14 Read More »

Wallball shot sequence. "What's the most important part of the movement for a Wallball shot ?"
Wallball shot sequence. “What’s the most important part of the movement for a Wallball shot ?”

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Amanda
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 Rep Max.

B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20″) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds

**Scale (S2O) Shoulder to overhead (115/85)

Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#

And coming tomorrow…

A. Tabata Double Unders (DUs): 8 rounds (20 seconds work : 10 seconds rest)

B. For Time [26 minute time cap]:
400m Run
45 Double Unders**
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Option: Singles (2:1). Must complete at least 1 DU per set.

Post total DUs from Tabata and time to complete WOD. If doing singles option, include minimum DUs completed in a set.
Ex1: 183, 14:43 Rx+
Ex2: 48, 22:10 (10DU) 65#

TUES 08.05.14 Read More »

There are different ways to vault an obstacle. Walls and Medballs WOD Saturday.
There are different ways to vault an obstacle. Walls and Medballs WOD Saturday.

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- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Ellen
7p: YOGA – Monica
8p: Open Gym- Ellen

Workout of the Day (WOD)

A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT

Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.

And coming tomorrow…

A. Deadlift: In 16 minutes work up to a 5 Rep Max.

B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds

**Scale (S2O) Shoulder to overhead (115/85)

Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#

MON 08.04.14 Read More »

"It's only 5 minutes of work. 5 minutes of rest." Lunges and ring rows WOD.
“It’s only 5 minutes of work. 5 minutes of rest.” Lunges and ring rows WOD.

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

A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd

B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 4 Rounds For Time:
12 Double Kettlebell Clean (24/16)
8 Tire Flips
200m Sprint

Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 21:11

THUR 07.31.14 Read More »

"Watch me as I lift this weight." All eyes on Dick and Matt at 6am.
“Watch me as I lift this weight.” All eyes on Dick and Matt at 6am.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows

Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd

B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.

WED 07.29.14 Read More »

Big kip into the next rep for Matt C at the 5pm class.
Big kip into the next rep for Matt C at the 5pm class.

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. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (70% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each athlete completes 8 rounds. Reps are per person. Both athletes may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow…

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows

Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.

TUES 07.29.14 Read More »

Medball Carry for team workout Saturday
Medball Carry for team workout Saturday

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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 – 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. For Time:
400m Run
12-9-6 Muscle Ups

Scaled:
400m Run
16-12-8 Chest To Bar Pullups

Post load and reps for Front Squat, and time to complete WOD.

And coming tomorrow…

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (70% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each athlete completes 8 rounds. Reps are per person. Both athletes may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

MON 07.28.14 Read More »

Junk Yard Dog Warmup
Junk Yard Dog Warmup

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

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 115:155 / w = 85:100)
12 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 3×7 segmented negatives, 41, Rx

And coming tomorrow…

A. Deadlift: In 10 minutes work up to a heavy set of 3.

B. Rep Rounds For Time: Partner WOD. Reps are team totals.
20-18-16-14-12-10
Deadlift (m = 115:185 / w = 85:115)**
Partner Situps w/ Medball (20/14)

**Only 1 person deadlifting at a time. Partner must be in a plank position with toes on the Medball while other partner does deadlifts.

WED 07.23.14 Read More »

Light weight for Marvin.
Light weight for Marvin.

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- 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. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats

Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.

And coming tomorrow…

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

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 115:155 / w = 85:100)
12 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 3×7 segmented negatives, 41, Rx

TUES 07.22.14 Read More »

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