Workout of the Day

Wednesday, November 22nd 2017

Kyle

Last Class today is at 12pm at both Buckhead and Ponce!

0-15 Minutes to complete:
3 Rounds
400m run
30 Sit-ups
20 Kettlebell Deadlifts (53/35)

15-25 Minutes to complete:
300-200-100
Row
30-20-10
Power Wall Balls (20/14)
Russian Kettlebell Swings (53/35)

25-40 Minutes to complete:
200m run
400m Farmers Carry (53/35)
200m run

Friday, November 17th 2017

Wear your funky socks today!

Strict Press: Week 10
Add 5-8lbs to your 1RM
Percentages based off of 90% of your 1RM +5-8bls

Set 1: 3 x 70%
Set 2: 3 x 80%
*Set 3: 3+ x 90%
*Last set is an AMRAP

Partner Frannie

12 Minutes to complete:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Rest 3 Minutes

15 Minutes to complete:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

 

Wednesday, November 15th 2017

Wear ALL your crossfit gear for the WOD

BTB 10

Buy-in:
2007m row
Then,
5 rounds each:
10 Toes to Bar
10 Power Snatches (75/55)
10 Burpees over Bar

Partners collectively row 2007m, switching whenever necessary. Then, one partner working at a time will complete a full round before switching with their partner. Each partner completes 5 rounds, for 10 total.

Tuesday, November 14th 2017

Filthy 50

50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knee to Elbows
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Monday, November 13th 2017

Wear all of your bright colored clothing today!

Front Squat: Week 10
Add 10+lbs to your 1RM
Percentages are based off of 90% of your 1RM +10lbs
Set 1: 3 x 70%
Set 2: 3 x 80%
*Set 3: 3+ x 90%
*Last set is an AMRAP

“Hayes”

For time:

400m run
30 Thrusters (135/95)
400m run