Friday Workout of the Day

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments. Beginners do the “Dirty Thirty”.
Announcement: 8:30AM Classes will have some changes in programming. Starting next week the 8:30am Class will be a fat burning/ weight training fitness class! (Beach Bod!) We will be featuring more cardio and more volume with free weights but with less olympic lifts. So bring a friend and get some!IMG_4413

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Saturday Workout of the Day

Grab a partner (or two) – One person works at a time:

Special Mary

For time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post time to comments.

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Tuesday Workout of the Day

Every min for 10 rds:
A. Squat clean 2 reps
+
Every 2 min for rds:
B. Wtd chin up @21X0; 3-4 reps
+
Advanced:
5 sets:
10 thrusters tough
80 double unders
rest 2 min

Intermediate:
4 sets:
10 thrusters tough
60 double unders
rest 2 min

Beginners:
3 sets:
10 thrusters
60 sec AD (tough!)
rest 2 min

20140224-204901.jpg 2 days in a row? Ralph gets a Deadlift PR with 300lbs. He was dead lifting 75lbs when he started last April! Great job!

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Thursday Workout of the Day

Every 3 min for 5 rounds:
A. Back squat @20X1; 3-5 reps
+
5 rounds for time:
8 squat cleans 95#/65#
12 box jumps 24″/20″

The Open is coming!  WOD 14.1 will be held live here in Atlanta at CrossFit North Atlanta!  Have you registered?

 http://games.crossfit.com/article/2014-live-open-announcement-venuesThrowback Thursday!  Nice abs!

Throwback Thursday! Nice abs!
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Thursday Workout of the Day

10 min @80% effort:
8 pushups
12 sit-ups
15 air squats
+†
Every 5 min for 4 rounds:
A1. CGBP @30X1; 4-6 reps
A2. db bent over row @3111; 6-10 reps
+
50 kb swings for time

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Wednesday Workout of the Day

15 min @80% effort:
20m Farmer’s Walk heavy
20 double unders
10 air squats
+
Every 4 min for 4 rounds:
A1. db walking lunges; 14-20 steps
A2. amrap strict chin ups

20140204-213554.jpg

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Tuesday Workout of the Day

A. 10 Min to find Broad Jump Max
+
Every 2 min for 4 rounds:
B. 10 TnG deadlifts moderate to tough
+
6 min amrap:
12 box jumps 24/20″

Many thanks to the local boxes for "loaning" us some players for the Masters team!

Many thanks to the local boxes for “loaning” us some players for the Masters team!

10 burpees

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