Every 3 min for 4 rounds:
A1. Front squat @20X1; 4-6 reps
A2. Wtd supinated chin up @21X0; 3-5 reps
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5 rounds for time:
3 hang squat cleans 115/80#
10 chin ups
Tuesday Workout of the Day
March 10, 2014 by
Monday Workout of the Day
March 9, 2014 by
Every min for 8 rounds:
A. Power clean 1 rep (work on technique, 75% to 85% 1RM)
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4 sets:
500m row
60 sec FLR
20 kb swings
2 Min Rest
Great job, Spartans!
Friday Workout of the Day
March 6, 2014 by
A. Press – build to a max in 12min
B. Tabata sit-ups for total reps
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“Cindy”
20min amrap
5 pullups
10 pushups
15 air squats
Wednesday Workout of the Day
March 4, 2014 by
A. Wtd Pullup (record bwt) – build to a max in 10min – if can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar
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5 rounds for time:
7 HSPU
14 pistols
21 double unders
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In 10min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010
Tuesday Workout of the Day
March 3, 2014 by
A. Back Squat – 15min to build to a max
5min rest after BS max
B. Back Squat – amrap @30X0 @85% of A
C. DB RFESS @3010 8RM OR Barbell Behind the Neck RFESS @3010 8RM in 10min – weight is the db/kb weight or 1/2 barbell weight
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2k row for time
Monday Workout of the Day
March 2, 2014 by
It’s testing week again (with a little 14.2 at the end of the week!) Every 8 to 10 weeks Crossfit North Fulton in Roswell assesses your strengths and weakness with a week of fitness tests. The programming is then written based on those test results. The goal is to create a more balanced athlete through precise programming instead of random workouts. Please refer to the December numbers here.
“Olympic Total”
A. 20min to work to Snatch max
B. 20min to work to Clean and Jerk max
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Sorensen test – hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)
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Side Bridge tests – hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)
Congrats to our new On Ramp Graduates! Welcome Brett, Nancy & David!
Friday Workout of the Day – 14.1
February 27, 2014 by
Every 2 min for 6 rounds:
A. Deadlift 3 TnG
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Open workout 14.1:
10 Min AMRAP
30 Double Unders
15 Snatch 75/55
CrossFit Open starts today!!! IF you are regionals bound make sure to video your workout and get judged by a certified judge. The certified judges in our box are:
Brad – Kim – Christy – Vickie – Ryan – Raul – Stacy – Kerrie
There is a Go Pro available as well.
The 2014 Reebok CrossFit Open Starts NOW!
