“Jeremy”
21-15-9
OHS 95/65
Burpees
Rest 10 Minutes
21-15-9
Wall Balls 20/14
Pull Ups
Big Dawgs: off
Paleo Challenge starts January 14th! Get dunked in the dunk truck to measure your bodyfat. Schedule your dunk here. This is the most accurate reading available and it’s only $30 for 1 or $50 for a before and after for our Paleo Challenge. What do you have to lose except body fat?
A. Deadlift:
Work up to a heavy triplet touch and go.
+
5 Rounds:
5 DL @80% of 3RM
10 HSPU
50 Double Unders (100 singles)
1 Min Rest
Big Dawgs:
Row 500m @85%
Rest 2 min
x8
(goal same pace per round, if you fall off by 2 seconds from set to set take a 5 min break and start where you left off, if it happens twice, shut it down for the day.
A. Hang Power clean 3, 3, 3, 3, 3; rest 2 min
+
12 min AMRAP:
12 wall balls
9 toes to bar
6 box jumps 24/20 (step down)
Big Dawgs:
A. Clean grip DL; build to a tough 3 TnG
B. Weighted dip; 5, 5, 5; rest 2 min
+
20 seconds max reps KBS 2 pood
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min actively
x5
$20.00 – Pre order now! There will be men’s and ladies cuts. Kim needs to know by Friday!
A1. Split Squats (RFE-Rear Foot Elevated) @3010 X 8 reps X 3 sets
A2. HSPU Negatives @5011 X 5 reps X 3 sets
+
20 Min AMRAP
20 KBS (53/35)
20 Push Ups (Hand release)
40 Double Unders
Post rounds to comments.
Big Dawgs:
A. Back squat 8, 6, 4, 2; rest 2 min
B. Hang squat clean; build to a 10 rep max in 3 attempts
C1. AMRAP unbroken thrusters 115/75 x5; rest 10 seconds
C2. 15 unbroken CTB chin ups x5; rest 3 min
3 Rounds for time:
7 Muscle Ups (1 mu= 2pull ups + 2 dips, try with false grip on rings)
14 Thrusers 115/75
21 GHD Sit Ups (Beginners do regular sit ups for 2 rounds)
Post time to comments. WOD courtesy of Mitchell Metcalf.
Start ’em young!
MAP Friday!
8 Min on at 90% 4 Min off
8 Min:
200m Row
1 Rope Climb
Building Run
8 Min:
20 Double Unders
5 Toe 2 Bar
5 Dips
10 lunges
8 Min:
5 KBS R (advanced do KB Snatch) 53/35
5 KBS L
10 Box Jumps 24 (step down)
100 m run
Post rounds to comments.
********Saturday class is at 9:00am********
Saturday Open Gym is at 10:00am
LAX/Football is at 11:00am
Mark your calendars for Friday, November 16th at 7:30PM. Five Seasons in Alpharetta is offering it’s first Paleo Night for CrossFit North Fulton, CrossFit Alpharetta, CrossFit North Alpharetta and CrossFit Johns Creek aka “The First Four” in North Fulton. Come out and meet other crossfitters and enjoy a healthy meal.
MAP Friday!
10 Min:
15 Pull Ups
Block Run
Rest 3 Min
10 Min:
20 KBS 53/35
300m row
Rest 3 min
10 Min:
25 Double Unders
10 Sit Ups
10 Push Ups
Post Rounds to comments. Move at a pace you can maintain constant movement. Awesome job to our athletes competing in the Halloween Throwdown! Ryan Sullivan placed 57th, Mitchell placed 67th and Casey placed 69th out of 123 in the Under 40 Division. Mark Carter placed 5th! and Raul placed 11th in the Masters 45 to 49 Division! Dr. Vickie placed 21st out of 52 in the Under 40 Division. Kim placed 1st and Pebbles placed 2nd in the 40-44 Division! Kerrie Napoli placed 1st in the 45-49 Division! Great job! That was much fun. There will be another throwdown in January. Who’s in?
Halloween Throwdown this Saturday at the Trego Casa! Bring an app and beverage of your choice. Nothing fancy on the app. Wear your costume!
11290 Houze Rd
Roswell, GA 30076
2nd house on the right. You may park in the driveway in the first house on the right too.
