Every 2 min for 5 rounds:
A. Push jerk 2 reps
+
10 min amrap:
3 burpees
6 toes to bar
9 deadlifts 155/100#
Wednesday Workout of the Day
March 11, 2014 by
Tuesday Workout of the Day
March 10, 2014 by
Every 3 min for 4 rounds:
A1. Front squat @20X1; 4-6 reps
A2. Wtd supinated chin up @21X0; 3-5 reps
+
5 rounds for time:
3 hang squat cleans 115/80#
10 chin ups
Thursday Workout of the Day
March 5, 2014 by
A. Power Clean – build to a max in 8min
2min rest
B. Power Clean – amrap in 8min @90% of A
+
For total rowing time:
500m row
90sec rest
500m row
TBT!
Saturday Workout of the Day
February 21, 2014 by
“Michael”
3RFT
800m run (2nd fire hydrant)
50 sit ups
50 back ext
Newbies:
3RFT:
400m Run (1st fire hydrant)
25 sit ups
25 good mornings w/pvc
Kalyan gets a push press PR at 140!
Thursday Workout of the Day
February 19, 2014 by
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-venues
- Throwback Thursday! Nice abs!
Tuesday Workout of the Day
February 17, 2014 by
Every min for 10 rds:
A. Squat clean 2 reps
+
Every 2 min for 3 rds:
B. Wtd chin up @21X0; 4-5 reps
+
4 sets:
10 front squats tough
500m row
rest 2 min
Monday Workout of the Day
February 16, 2014 by
Every 90 sec for 5 rounds:
A. Power snatch 2 reps
+
Every 2 min for 3 rounds:
B. CGBP @20X1; 4-6 reps
+
4 sets @80% effort:
40 double unders
15 hr pushups
10 kb swings
400m row
rest 3 min
*switch order of movements per set and record times with pairings
