toes-to-bar

Stage is set: Train the major lift Clean & Jerk, sprint hard and fast. "Cutoff" WOD Saturday 6/20. — Stage is set: Train the major lift Clean & Jerk, sprint hard and fast. “Cutoff” WOD Saturday 6/20.

Today’s schedule

6a: All Levels CrossFit- Dyer
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
8:15p: Tuesday Yoga- Veronica Lewinger **(Class Full)**
Sign up for Tuesday Yoga next week on 6/30 today while spots are open! Click here!

Workout of the Day (WOD)

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

B. 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. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: 25 neg, 68

And coming tomorrow…

A. Skill: In 8 minutes complete as many sets of Medball Throws (vertical target)
4 sets 10 reps at 9ft
4 sets 8 reps at 10ft
4 sets 6 reps at 11ft
4 sets 4 reps at 12ft
Complete the 4 sets at increasing weights:
m = 10,12,14,20# / 12,14,20,30#
w = 8,10,12,14# / 10,12,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:120 / w=65:85)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of sets completed for Medball Throws (max score 16). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps Rx

TUES 06.23.15 Read More »

What’s the difference between rest days and recovery days? Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more… Click here to read more: Active Recovery “Box Life Magazine” by William Imbo

Working on kipping skill for unbroken toes-to-bar

Today’s schedule

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

Workout of the Day (WOD)

A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders

Post total strict chinups and total of max consecutive DUs from 3 rounds.
Ex: 51 / 402 Rx

B. 3 Rounds (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24/20”) (step downs only)
Tire flips
Burpees
Rest 1 minute between rounds

Post total reps completed. Ex: 152 Rx

And coming Saturday…

Team WOD: (Teams of 2-7)
4 Rounds
20m Sled Pull (135/90)
200m Sprint
Rest 1 minute
200m Sprint
20m Sled Push (100/50)
Rest 1 minute
5 Shoulder to overhead (135/95)
10 Kettlebell Swings (24/16kg)
Rest 1 minute

All reps and distances are per person. All team members start on Sled Pull and move through conga line style. Only one athlete working at a time on sled push, sled pull, S2O, and KBS. (One person may be doing S2O with teammate doing KBS, but two team members may not do KBS at the same time). You may pass your team members, but team is finished WOD only when all members have completed 4 rounds and standing on finish mat.

Post time to complete WOD. Ex: 22:10 Rx

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: **Special Yoga for Crossfit**- Veronica Lewinger

Veronica Lewinger has 6 years of yoga teaching experience and is currently an instructor at Decatur Yoga and Evolation Yoga in Midtown. She has also been power lifting for 3 years and is trained in Self-Myofascial Release (SMR) techniques to facilitate workshops in Atlanta. Monica Miller, our resident restorative yoga instructor is traveling overseas in Africa for 2 weeks and recommend we get in contact with Veronica at Evolation. We are glad to have Veronica teach a class open to all of our members this weekend. Click here to reserve your spot online.

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

FRI 06.12.15 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. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B.”Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats

Rest until 10 minute mark. Then…

2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)

*(men Rx:men Rx+ / women Rx:women Rx+)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (135/95) (L+R=1)

Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.

TUES 06.02.15 Read More »

Rx Pushups. Solid plank and keep those thighs off the deck.

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
Buy In: 200m Sprint
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
1 minute rest between each 3 minute AMRAP.

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load. ex: 285#, 164 @ 145#

And coming Saturday…

Team Chipper:
2 Rounds
100 Double Unders (Singles 3:1, Speed step 1:1)
20 Box Jump-Overs (24/20)
10 Tire flips
50m Farmer’s carry 2x(32/24kg)
10 Power Snatch (m = 95/135, w = 65/85)
Rest 5 minutes between rounds

One partner working at a time. All reps and distances are team totals.

Post time to complete each round. Ex: 12:10, 12:44 Rx

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Restorative Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Michael
11a: Open Gym- Michael

FRI 05.29.15 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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)

B. Rep Rounds For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Clean (m = 135/155, w = 95/105)

Post load for clean and time for WOD. Ex: 230#, 8:45 Rx+

And coming tomorrow…

A. JumpNrope:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Muscle Ups)
40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups
30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups

Post speed singles and double under reps and time for WOD. Ex: 92, 104, 10:12 Rx+

WED 05.13.15 Read More »

Way to finish that last set. David and Brandon partner WOD.

Today’s schedule

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

Workout of the Day (WOD):

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 7 Rounds
7 Toes to bar
11 Kettlebell Swings (24/16 kg)
15 Double Unders

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

And coming tomorrow…

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

THUR 05.07.15 Read More »

Keep it up. Monica lunge walkin' — Keep it up. Monica lunge walkin’

Today’s schedule

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

Workout of the Day (WOD):

A. Front Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap]
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps

Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run

Post load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx

THUR 04.30.15 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. Deadlift:
Every 2 minutes on the minute (E2M) a set of 5 reps.
Complete 4 sets of 5 reps @ 90% of 5RM.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees to 6” target.

Post load for Deadlift and total reps of unbroken T2B and total reps of Burpees. ex: 375#, 64, 82.

And coming tomorrow…

For Time Complete:
800m Run
20 Thrusters (m = 120/95, w = 85/65)
15 Kettlebell swings (m = 32/24kg, w = 24/16kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

Post time for WOD. Ex: 21:25 Rx+

MON 04.27.15 Read More »