5×3 OH Squat @ 65%
15 min AMRAP of:
6 Double Down Burpees
8 Hang Power Snatches @ 95/65
10 OH Alt Lunges
Saturday 9am Team/Trial WOD
CONGRATS TO OUR TIGHTEN UP LIGHTEN UP CHALLENGE WINNER!!
Jonathan Strickland was our Runner Up!!
Winnings will be awarded TMO at our Hero/Shero Night.
Fogo here we Come!! Whoot Whoot
**Gym Will Be Closed TMO** Stone Mountain Park WOD 9am. Meet in the Parking Area on the Right about 1.5 miles inside the park Gates. When the road splits stay right and look for “Crossfitters at Work Sign” Immediately following WOD we will break bread and enjoy some good food prepared by our own Coach…
4 RFT of:
20 Sumo Deadlifts @ 135/95
40 Double Unders
HYDROSTATIC BODYFAT TESTING AT GYM 4-7PM. BRING SWIMSUIT, TOWEL AND CAP IF YOU DON’T WANT YOUR HAIR TO GET WET.
PLEASE, IF YOU’VE SIGNED UP SHOW UP.
Russian KB Swings @ 2/1.5 pood
Iconz, this is our FINAL Week of the Tighten Up Lighten Up challenge! wooohooo In fact its over This Thursday the 19th. Please prepare to get me your Score sheet AND before and after BodyFat test results by Saturday the 21st for scoring. Saturday Will be our LOCATION WOD and immediately following will be BRUNCH…
Gonna Kill this WOD>>>>>>>>>>>che che che–ha-ha-ha SWOD 5×3 Deadlifts @ 10# more than 6/6 lift. WOD Open WOD 14.2 Every 3 min for as long as possible: 2 Rounds: from 0:00 – 3:00 10 OHS 95/65LBS, 10 chest-to-bar from 3:00 – 6:00 12 OHS 95/65LBS, 12 chest-to-bar pull-ups from 6:00 – 9:00 14 OHS 95/65LBS,…
20 Thrusters @95/65LBS,
20 Sumo deadlift high pulls @95/65LBS,
20 Push jerks @95/65LBS,
20 Overhead squats @95/65LBS,
20 Front squats @95/65LBS.
The athlete must perform 4 burpees every minute on the minute until completion.
This includes beginning the workout with 4 burpees.
15min AMRAP of:
3 Push Presses @ 135/95
6 Push Jerks
9 Ring Dips
Congrats to Heather and Emma for being the FIRST to find the Geocache. Not only did they score additional 2 bonus points on the challenge but they scored the gift certificate to ZOe’s Kitchen! For time: 400m Run 21 Burpees 1 Rope Climb 250m Run 15 Burpees 1 Rope Climb 100m Shuttle Sprint(Island) 9 Burpees…
Week 7 of Challenge–the finale is Near! Reminder that the Body Fat Test will be Thursday June 19th 4p-7p. sign Up sheet at gym. SWOD 5×3 Front Squats (add 10# to last weeks squats) WOD 14 min Alternating EMOM of : 8 deadlifts @ 225/185 16 bar facing jumping squats *rotate between each movement every…
Triple Alternating Tabata of:
Alternating Front Rack Lunges @ 95/65
15 bar-facing burpees,
20 barbell thrusters @95/65LBS,
25 bar-facing burpees,
30 barbell thrusters @95/65LBS,
35 bar-facing burpees
5×5 Bench Press @ 65%
10 Dbl Down Pike Walks
14 Jumping Air Squats
Happy Birthday Zaunie!
6 RFT of:
12 Snatch Grip Deadlift @ 95/65
10 Hang Power Snatch
8 Snatch Grip Rear Rack Push Press
5×3 Front Squats @65%
#TGIF– I know we sometimes like to think we are Spartans where even the messenger is held accountable, but hay don’t shoot the messenger…happy Friday WOD! WOD “Filthy Fifty”(35 Min Cap) 50 Box Jumps 24/20 50 Jumping Pull-ups 50 1 Pood KB Swings 50 Walking Lunges 50 Knees to Elbow 50 Push Press @ 45/35…