8:30AM Strength Class | CrossFit North Fulton

Tuesday Workout of the Day

August 25, 2014 by kim

A. Find a 1 RM Strict Shoulder Press. Focus on taking a big breath in and holding it during the lift. Widening feet a little may help and you may slightly hinge back form the hips but do NOT DIP. Push the head under the bar as soon as it gets to eye level. Do not lean away from the bar and keep it close to your face.

Warm up
Bar x 5 x 2
55% x 5
65% x 3
75% x 2
then do singles to fnd a 1RM.

B. 50 double unders, rest 1 min x 4
Every time you break perform 5 wall balls. Record total time.
If no double unders then do 150 singles. Every time you break do 5 wall balls.

C. Tabata Sit Ups.
20 sec on, 10 sec off x 8.

Record your AVERAGE to the board.

TOTAL NUMBER SIT UPS/8.

[wptab name=’8:30AM Strength’]A. Back Squat @30×1 : Work up to a heavy single.
Write weight on board.
B1. Deadlift @2011 X 10 X 60% X 3; rest 60s
B2. Box Jumps X 10 X 3; rest 90s
C1. Bar Roll Outs (use Deadlift Bar) X 10 X 3; 60s
C2. Tire Flips X 10 X 3; 60s
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Coach Brad works mobility for the front squat.

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Filed Under: 8:30AM Strength Class, WOD Tagged With: Shoulder Press 1RM

Monday Workout of the Day

August 25, 2014 by kim

A. Find 1 RM Back Squat Focus on taking a big breath in and holding it during the squat. Keep torso upright and elbows vertical with shoulder blades pinched together tightly.
Warm up
Bar x 5 x 2
55% x 5
65% x 3
75% x 2
then do singles to fnd a 1RM.

B. WTD pull
Ups. 2.2.2 rest 15 sec/rest 2 min x 2
+
C.
AD 20 sec AFAP, rest 2:00
X5 p1,p2,p3,p4,p5 share an AD. Record calories of each round to the board.

[wptab name=’8:30AM Hiit’]

2 Min AMRAP/1 Min Rest X 10 Sets
5 Burpees
10 KBS
15 Double Unders

Baby Bulls take home the Gold and Vintage Bulls take home the Bronze!

Row or AD for calories in remaining time.

Rest 1 minute between rounds. Post number of calories rowed each round to comments.

[/wptab]

[end_wptabset]

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Filed Under: 8:30AM Strength Class, WOD

Thursday Workout of the Day

August 20, 2014 by kim

A.EMOM 8 minutes:
Even: 5 Power Cleans 135/95
Odd:5 Ring Dips or 3 negatives

B. RFESS @31X1 8 reps R/L rest 1 min x 3

C. With a 90 second clock perform 15 KBS and then AMRAP Burpee bread jump the remainder of the 90 seconds. Rest 3 min
X5

8:30AM:

A. Shoulder Press; Work up to a heavy single, record your number on the board
B1. DBBP @3010 X 12 X 3
B2. Supine Ring Rows @30×1 X 12 X 3
+
100 Single JR
10 Pull Ups
10 Push Ups
90 Single JR
9 Pull Ups
9 Push Ups
80, 70, 60, 50, 40, 30, 20 10

So long Coach Griffin! We’ll see you next time! Thank you for all your help this summer!

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Filed Under: 8:30AM Strength Class, WOD

Tuesday Workout of the Day

August 18, 2014 by kim

12 minutes of split jerk practice
+
7 rounds for time:
7 deadlifts 185/135
7 HSPU
7 pull ups

[wptab name=’8:30AM Strength’]Deadlift:
Work up to a heavy Singlle-
Write your number on the board
+
B: EMOM 10 Min:
Even: 10 Thrusters
Odd: 2-5 Pull Ups (strict)
+
3 sets:
50 Double Unders
12 GHD Sit Ups
[/wptab]

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Get it Kate!

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Filed Under: 8:30AM Strength Class, WOD Tagged With: CrossFit, crossfit north fulton

Monday Workout of the Day

August 17, 2014 by kim

A. WTD dips.
2.2.2 rest 10 sec/rest 2 min x 2( beginners do negatives)

B.
10 front squats (185/135 155/95 95/55)
1 legless rope climb
8 front squats
1 leggless rope climb
6 front squats
1 leggless rope climb
4 front squats
1 leggless rope climb
2 front squats
1 leggless rope climb

( sub for leggless rope climb is seated sled pull with two straps hooked on sled to make a longer strap.
75-90 for ladies/95-135 for men)

Post time to board.

[wptab name=’8:30AM’]

8 sets each with a partner:

10 Wall Balls
100m Run
30 Double Unders

One Person Works at a time

3 sets:
10 Hanging Leg Raises
10 Back Ext

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