All Classes:
5 min of work at 85% followed by 2 min of rest:
10 ring push ups
10 box jumps 20″
Rest 3
1 rope
15 Russian KBS 53/35
50 jump rope singles
Rest 3
5 push jerks 95/65
16 lunges
150m row
Rest 3
10 power cleans 95/65
100m run
Fun Friday!
September 18, 2014 by
Fun Friday!
September 4, 2014 by
All Classes:
MAP
8 min amrap @85%:
run 200m
5 Tng HPC (135/95#)
30 DUs
Rest 3 min
8 min AMRAP at 85%
Row 250
6 HSPU
9 box jumps
6 T2B
Rest 3 min
8 min AMRAP @ 85%
8 KB push press
6 DL (135/95#)
8 wall ball
6 burpees
Fun Friday!
August 21, 2014 by
All Classes:
3 min of work followed by 1 min of rest. Record rounds and reps for each session.
1. 3 push jerks 95/65
6 push ups
9 box jumps
2. 3 power cleans 95/65
6 burpees
9 air squats
3. 3 thrusters 95/65
6 jump lunges
9 sit ups
Rest 3 min
X2
Don’t forget to come cheer on your North Fulton Bulls this Saturday at CrossFit Downtown Atlanta at 9:00AM! Go Bulls!
Fun Friday!
August 15, 2014 by
All Classes:
10 min AMRAP @90
AD 15 cals
10 clean and jerks 105/75#
5 toes to bar
rest 5 min
10 min AMRAP @90
row 250
5 ring dips
10 SDLHP W/KB 75/53
15 box jump 20″ step down
Friday Workout of the Day
July 17, 2014 by
All Classes:
8 min row @90% effort
rest 3 min
8 min amrap @ 90%
5 push-ups
5 hang snatch 75/55#
30 double unders
rest 3 min
8 min amrap @ 90%
3 Ring dips
7 power clean 75#/55
AD 10 cals
Wednesday Workout of the Day
June 4, 2014 by
5 Plyo Push Ups on ladder
10 Curtis P’s 75/53
15 GHD sit ups (beginners do ab matt sit ups)
20 box jumps 24/20
30 push press 45/33
40 air squats
50 double unders
40 air squats
30 push press 45/33
20 box jumps
15 GHD sit ups
10 curtis P’s
5 plyo push ups
[wptab name=’8:30AM Hiit’]
12 min amrap @80%
10 KBS 25#
10 GHD Sit Ups
Row 500 meters
Rest 5 min
12 min amrap @80%
Airdyne 20 calories
15 box jumps
10 wall balls
5 wall walks
Rest 5 min
12 min amrap @80%
30 double unders
10 KB Goblet Squats 35#
5 Pull Ups
Run 100m[/wptab]
[end_wptabset]
Friday Workout of the Day
May 15, 2014 by
MAP- 10 min of work at 85%, 5 min of rest
1. 15 calories AD
10 Clean and Jerks (95/65)
6 toes to bar
2. 5 Dips
1 rope climb
Row 200
3. Run 100M
10 nopubs
Run 100 M
10 Russian KBS 70/53
