Workout of the Day

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)

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

Monday August 20, 2018

Vanessa

CROSSFIT 

AMRAP 30
Teams of 2:

2 Rope climbs
10 Box jumps
12 Push Press
*while partner 1 works, partner 2 runs 200m, then switch
score= total rounds completed

DYN: offset ring rows, 65/45#, step ups
Fitness: 95/65#, 24/20″
RX: 115/80#, 30/24″

 


SWEAT

6RFT:
40 DU
10 pull-ups
8 burpees
4 Turkish get ups (total)

Box Brief: lifting days will be Tuesday and Friday this week

Saturday August 18, 2018

Katrina

For time:

200m plate run

40 plate box step ups

200m DB suitecase carry

40 DB OH lunge (total)

200m plate run

40 burpees to plate

200m slam ball carry

40 slam ball OH sit-ups

DYN: unweighted on all movements