hang power clean

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Power Lifting- Lis

Workout of the Day (WOD)

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

And coming tomorrow…

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time for team to complete 12 rounds. Ex: 42, 16:35 Rx+.

WED 06.17.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 21-15-9 Rep Rounds: [14 minute Time Cap]
Hang Power Clean (135/95)
Lateral Barbell Burpees

Post load for Clean and time for WOD. Ex: 205#, 9:24 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx

TUES 05.26.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Clean Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Clean
1 Power Clean

B. 9-7-5 Rep Rounds For Time:
Power Clean (m = 185/155, w = 125/105)
Ring Dips
Bar Over Burpees

Post load for clean complex and time for WOD. Ex: 255#, 6:24 Rx+

And coming tomorrow…

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots 10ft (20/14)
7 Pullups

Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 11+7 Rx.

MON 04.20.15 Read More »

Sure-fire Way to Learn the Clean This article will break down the clean into its key parts to make it easier to learn, so you too can start reaping the benefits of this awesome exercise! …Click here to read more “T-Nation”

1:2 ratio drive to recovery phase on the row

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Power Clean: In 12 minutes work up to a 3RM.

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead backward lunge steps (25/10# plate)
8yd Shuttle Runs
Burpee Plate Steps (45# plate)
Rest 1 minute

Every rep counts. Post total reps from all rounds.

And coming Saturday…

Partner WOD
12 Rounds
6 Box Jumps (24/20) — Partner dead hang hold
9 Front Squats (95/65) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (95/65)

All rounds and reps team totals. One partner working at a time while other in static hold.

Post time to complete WOD. Ex: 23:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 04.17.15 Read More »

Today’s schedule

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

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

Post load for front squat and time for WOD. Ex: 210#, 8:20 Rx.

And coming tomorrow…

A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the 3rd set. Rest 3 minutes between sets.

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

Post load and reps for bench and time for WOD. Ex: 240#, 7 reps, 12:40 Rx.

MON 03.30.15 Read More »

Ladies <3 Squats![/caption]

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

And coming tomorrow…

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

THUR 03.05.15 Read More »

Tight hips? Saturday Yoga to help. Reclining bound angle pose (butterfly stretch).

Today’s schedule

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. Push Jerk: 5-4-3-2-1. Working up to a heavy single.

B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)

Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.

And coming Saturday…

Partner WOD
6 Rounds For Time:
60 Double Unders
30 Calorie Row
15 Medball Front Squats (20/14)

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score time to complete the WOD. Ex: 21:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 02.06.15 Read More »

Holiday Schedule

Click here to reserve your classes in advance.
Tues: Regular Schedule, 7, 8pm evening classes cancelled
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: cancelled
8p: cancelled

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

And coming tomorrow… Christmas Eve!

Open Gym 9a-12p.

TUES 12.23.14 Read More »

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 (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.

And coming tomorrow…

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

B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

THUR 09.11.14 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

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