CrossFit
Warm Up – Shoulder press
3 attempts to lift your heaviest (team up with someone to make it go fast)
WOD (there will be a time cap on this depending on how quick the lifting goes)
2 rounds for time of:
50 burpees
50 Toes to Bars
Post total time.
Essentials (Chad do 4 rounds of all posted that you can)
400 jump rope
50 jumping pullups
40 push up
15 medball cleans
Hard Week A head
CrossFit
Warm Up 5 minutes of personal improvement
10-9-8-7-6-5-4-3-2-1 reps of:
Power Cleans 75%1rm
Pull-up – Chest To Bars
1 mile Run
Post total time.
Rest Day
For those that put in the 4-day effort great job, to the New Get Fresh Crew in the morning, thanks for joining the clubhouse and crushing the WODS. You are all keeping me on my toes.
Don’t forget fees are due by Wednesday please view fee page for new amounts.
Strength Day
CrossFit
Warm Up
400m run
50 squats
WOD Push Press
10,7,3,3,3,3,20 (the 3’s are where I want the big numbers, please keep in mind form is more important than load)
Essentials
5 rounds
200 m run
15 knee to elbow
15 dips
Foundations – Push Press
21,15,9
Push press
Wallball
Video Days
CrossFit
Warm Up
25 toes to bar
25 kb swings
WOD (team drill)
Team Drill
As a team you work together to fullfill the SDHP numbers, while one does SDHP the other does burpees, switch until number is completed.
For the Run and the Pullups, while one runs the other does pullups, then switch. After teammates have both completed runs and pullups then move back to SDHP. For Time: & burpee and pullup reps.
100 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
75 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
50 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
25 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
Essentials
50 Jumping Pull ups
40 Squats
30 Push ups
20 Sit ups
10 Burpees
Foundations
Deadlift
50 Deadlifts
50 pullups
50 kb swings
On another note, we often talk about the community aspects of CrossFit and I recently saw an article on CrossFit Peachtree’s site, a box in Atlanta, that I want to share with everyone. Anyone who can help with this cause, please do. There are instructions on what you can do on the page. (Link)
New Classes (6:15 AM starts today)
Warm up
15x
kb swing
overhead squat
ring dip
WOD
24 min AMRAP
35 thrusters (45lb)
35 medball clean
400 meter run
New Times
Ok by now all of should’ve grabbed a copy of the new schedule or looked online for it. If not please check site now while you are here. You may only attend the class time that you have registered for. This is due to the growing number of students and lack of usable gym space.
CrossFit Class
Warm Up
7,6,5,4,3,2,1 of Pullups, Burpees,
WOD For Time (please post your own results)
75 new sit ups (elbows to ankles)
800 Meter run
21 burpees (must hit high bar or shoe strings)
100 double unders or 500 single jumps (id rather see double unders)
100 squats (no ball)
50 push ups
400meter run
Essentials
WOD
20 new sit ups
200m run
13 burpees
200 single jump ropes
25 squats
12 push ups
2oo m run
Foundations
21,15,9
Front squat with 10lbs disks
Burpees
Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Post time to comments. Compare to 050303. Enlarge image In the clean and snatch, maximal vertical force on the barbell cannot be achieved until the torso is also vertical. "Yards: Swimming with Champions" with Brian Nabeta, a CrossFit Journal preview video [wmv] [mov] 2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster - video [wmv] [mov] Laurie Galassi and Dave Leys from CrossFit Santa Cruz do yesterday's WOD - video [wmv] [mov]
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