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
+
2k row for time
Tuesday Workout of the Day
September 9, 2013 by
Monday Workout of the Day
September 8, 2013 by
Retest Week
“Olympic Total”
A. 20min to work to Snatch max
B. 20min to work to Clean and Jerk max
+
Sorensen test – hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)
+
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)
The Mitchell Warm Up
Friday Workout of the Day
June 21, 2013 by
A. Press – build to a max in 12min
B. Tabata sit-ups for total reps
+
“Cindy”
20min amrap
5 pullups
10 pushups
15 air squats
Thursday Workout of the Day
June 20, 2013 by
Thursday
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
Wednesday Workout of the Day
June 18, 2013 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
+
5 rounds for time:
7 HSPU
14 pistols
21 double unders
+
In 10min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010
Monday Workout of the Day
June 17, 2013 by
“Olympic Total”
A. 20min to work to Snatch max
B. 20min to work to Clean and Jerk max
+
Sorensen test – hold top of back extension in GHD (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)
+
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)
As of today CrossFit North Fulton is an OPT facility. This is very exciting as we are the only gym in the metro area who is offering this. For the next week there will be a series of tests that will actually look like WODs. Based on the results of the testing  programming will be written from OPT to cater to our needs as a group. Please don’t forget to write your score on the whiteboard!
Pre-Order your ladies tank today!
Ladies, if you would like to order a tank please click here.
Share on Facebook
