Kacey Millard

Wednesday, September 13th 2017

Katie

9/11 Tribute WOD

For time:
2001 meter run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Chest to Bar Pull-ups
11 Power Cleans (170/115)
11 Handstand Push-ups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001 meter row

40 Min CAP

*If you begin the WOD with a Row, then finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Let’s all WOD, sweat, and pay a small tribute to those who were lost. Never forget – 9/11.

 

Tuesday, September 12th 2017

Buckhead Crew

Team Workout

In teams of 3:
100 Calorie Row
100 Box Jump Overs (24/20)
50 Power Snatches (95/65)
50 Back Rack Lunges (95/65)
50 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100 Calorie Row

*One team member working at a time to complete total reps

Saturday, September 2nd 2017

Kelsey

Partner WOD:

AMRAP 5:
Partner 1: 50/35 Calorie Row
Partner 2: AMRAP Macho Man (115/80)

rest 5  min

AMRAP 5:
Partner 1: 35/25 Calorie Row
Partner 2: AMRAP Macho Man (135/95)

rest 5 min

AMRAP 5:
Partner 1: 20/15 Calorie Row
Partner 2: AMRAP Macho Man (155/105)

Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Box Brief

No Classes on Monday, September 4th for Labor Day.

Sunday Kettlebell Class at Buckhead is cancelled going forward. There will be Open Gym from 10-12pm.

Friday, September 1st 2017

Kelly

15-20 Minutes of GOAT Work

“Jerry”

1 Mile Run
2k row
1 Mile Run

Box Brief

No classes on Monday, September 4th, Labor Day.

Sunday Kettlebell Class at Buckhead is cancelled going forward. There will be Open Gym from 10-12pm.