Workout of the Day

Monday, October 9th 2017

Ashtine

Front Squat: Week 5
Add 5-10lbs to your 1RM
Percentages are based off off 90% of your 1RM +5-10lbs

Set 1: 5 x 65%
Set 2: 5 x 75%
Set 3: 5+ x 85%
*Last set is an AMRAP

12 Minute AMRAP:
20 Wall Balls (20/14)
1 Legless Rope Climb/2 Rope Climbs with legs
200m run

Saturday, October 7th 2017

Sasha

Partner WOD

Partner 1: 400m run
Partner 2: AMRAP Cleans and Jerk (135/95)
Then Switch

Rest 1 Minute

Partner 1: 400m run
Partner 2: AMRAP Back Squats (135/95)
Then Switch

Rest 1 Minute

Partner 1: 400m run
Partner 2: AMRAP Sumo Deadlift High Pulls (95/65)
Then Switch

*Record total time and repetitions*

Friday, October 6th 2017

Jessica

Bring a Friend Day!

15 Minutes of Double Under Skill Work

Advanced:
3 Unbroken Sets
20 Slow Double Unders
20 Fast Double Unders
20 Slow Double Unders

Beginner:
3 Sets
20 x Single Under, Single Under, Double Under

4 Rounds for time:
10 Deadlifts (225/155)
10 Chest to Bar Pull Ups
200m run

Thursday, October 5th 2017

Mike

12 Minute EMOM:
1 Power Clean + 1 Hang Squat Clean

*May increase weight after 3 technically successful lifts*

“The Restless Chief”
10 Minute AMRAP:
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats

Wednesday, October 4th 2017

Lieren, Caitlin, and Piper

3 Rounds: 30 Seconds on/off

Hollow Hold
Superman Hold
6 Hollow/Extension Rolls

12 Minute AMRAP:
1 Power Snatch (135/95)
1 Muscle Up
3 Burpees
2 Power Snatch
2 Muscle Up
6 Burpees
3 Power Snatch
3 Muscle Up
9 Burpees
Etc.

Tuesday, October 3rd 2017

Scott

Squat Deload Week 4

Bulgarian Split Squat
4 x 4 per leg

4 Rounds:
4 Minutes to Complete

400m run
20 Slam Balls (25/15)
30 Sit Ups
40 Double Unders
1 Minute Rest

*Start each new 4 minute round where you ended the previous round. Stop if you complete the the 40 Double Unders*

Saturday, September 30th

Buckhead Crew

Partner WOD

Crossfit Team Series WOD 3:
50 Syncronized Wall Balls (20/14)
30 Cleans (135/95)
50 Syncronized Wall Balls (20/14)
20 Cleans (185/135)
50 Syncronized Wall Balls (20/14)
10 Cleans (225/155)

Friday, September 29th 2017

Brandon

Double Under Skill Work

Flight Simulator:
5-10-15-20-25-30-35-30-25-20-15-10-5

>30 Unbroken Double Unders: Do Double Unders
<30 Unbroken Double Unders: Do Single Unders with closed eyes

18 Minute EMOM:
Evens: 1 Round of “Cindy”
Odds: 45 Second elbows and toes plank hold

“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats