Nick Gecsy

Friday August 31, 2018

Will-i-am

CROSSFIT

Cleans week 7

*3 seconds to knee*

3 @ 70%
2 @80%
2 @85%
1 @90%
2 @75%
2 @85%
2 @90%
2 @80%

“Annie”
For time:
50-40-30-20-10
Double Unders
Ab mat-situps

cap @10

Thursday August 30, 2018

Murph Mayhem

CROSSFIT 

3 Rounds

200m run
12 pull-ups
12 push-ups

2 Rounds

400m run
9 C2B
9 plate push-ups

1 Rounds

800m run
6 Bar MU
6 HSPU

DYN: Rrows+ box push ups (across the board)
Fitness: jumping pull-ups, pull-ups, C2B, kipping HSPU
RX: Strict HSPU

Tuesday August 28, 2018

Brofest at Buckhead

CROSSFIT 

OHS week 7

5 @60%
5 @70%
4 @80%
4 @85%
3×3 @90%
5 @75%

For Time: 

cap @10
75 Hang Power Snatch
EMOM- 2 burpees

DYN: empty BB snatch high pull
Fitness: empty BB
RX: 75/55#

Monday, August 27th 2018

Daniel

Muscle Up Week 7

EMOM for 10 min
Min 1 – 2-3 Hips to Ring Kips
Min 2 – 3-5 Jumping Bar Muscle Ups

AMRAP in 15 min
10/8 Cal Row
20 American KBS
10 T2B
20 Box Jumps

Box Brief

Labor Day Weekend Holiday Hours
Sunday (9/2) – Closed
Monday (9/3) – Labor Day – Closed
Tuesday (9/4) – Regular Class Schedule

Friday August 24, 2018

Karyn

CROSSFIT

OHS week 6
*1+1/2 rep*

2×3 @60%
1×3 @75%
1×3 @85%
3×2 @90%
1×3 @ 75%

Metcon
AMRAP 12

9 lateral burpees over plate

12 GTO w/plate

150m row

 

SWEAT

BENCHMARK: “SWEAT”

50 SA KB Swings (total, 53/35#)
400m run
50 SA KB Thrusters
400m run
50 SA KB DL
400m run
50 SA KB Clean and Jerk

Thursday August 23, 2018

Robert

CROSSFIT
MU week 6

Fitness/RX
EMOM 10
min 1- 4-6 BIG banded kips
min 2- 5 STRICT red band only OR box dips

RX+
EMOM 10
min 1- 4-6 box hip thrusts+ 2 banded transitions (no press out)
min 2- 5 STRICT ring dips

AMRAP 12
3 Gymnastics complex (1 rep= 1 T2B+ 1 C2B)
6 HSPU
9 Deadlifts

DYN: ring row+ v-up, box push-ups, 95/65#
Fitness: K2E+ pull-up, 155/105#
RX: 225/155#

 

 

SWEAT
Back Squats wk 4
*tempo 2-1-1-1*

AMRAP 15
6 V-Ups
9 Cal Row
12 DB Snatch (total)

Wednesday August 22, 2018

The Rumsenator

CROSSFIT

3RFT:
400m run
20 wall balls
20/15 cal AB
20 Hang Power Cleans
400m row

DYN: 200m, wall facing WB squats, 10/8 cal AB, DB HPC
Fitness: 65/45#
RX: 95/65#, 20/14#

Tuesday August 21, 2018

Memorial Day Murph at Buckhead

CROSSFIT 

Cleans week 6
*unbroken hang cleans*

1×3 @65%
2×3 @75%
2×2 @85%
2×2 @90%
1×3 @70%

For time (cap @10):

30-20-10
DB Snatch
30-60-90
Double Unders

DYN: 25/15#, SU
Fitness: 30/25#, 2:1 SU
RX: 50/35#

 

SWEAT

EMOM 30
min 1- 6 squatting battle rope waves
min 2- 12 wall balls
min 3- 2 rope climbs
min 4- 12 slam balls
min 5- 6 cal AB