Workout of the Day

Tuesday, May 24th 2016

Brad

Brad

“Beast”
800 Meter Run, followed by:
5 rounds:
12 Chest to Bar Pull-Ups
9 Squat Snatches (95/65)
6 Strict Hand Stand Pushups

Followed by:
800 Meter Run
20 Burpees

Comp. Training

4 Rounds NOT for time of:
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.

Box Brief

Bring a Friend Day
Thursday, May 26th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

Monday, May 23rd 2016

Mark

Mark

“Grace”
For Time
30 Clean and Jerks 135/95

* C&J for Grace is loosely defined as Ground to Overhead.
The bar most start from the ground and make contact with
the shoulders in the rack position, The elbows must be forward
of the bar when in the rack position, followed by a jerk in a
locked out overhead position.

Comp. Training

1. Front Squat
5×5, across

2. Rowing
3x1000m, 3 minutes rest

Box Brief

Bring a Friend Day
Thursday, May 26th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

Saturday, May 20th 2016

Brittany

Brittany

“Zinnia”
AMRAP 30:
10 Chest-to-Bar Pull-Ups
400 Meter Run

Comp. Training
Clean and Jerk
Clean from low hang + Push Jerk + Split Jerk
– quickly work up to a heavy set, no fails
– this should not take more than 10 minutes.

Friday, May 20th 2016

Flex Friday Bro! Suns Out, Guns Out Coach Karl

Flex Friday Bro!
Suns Out, Guns Out
Coach Karl

“Lotus”
3 rounds:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/175)

Comp. Training
1. Snatch
Power Snatch + Squat Snatch
– quickly work up to a heavy set, no fails
– this should not take more than 10 minutes.

2. Back Squat
EMOMx10: 1 rep, across

Box Brief

Bring a Friend Day
Thursday, May 26th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

Thursday, May 19th 2016

Lauren

Lauren

“Rue”
Teams of 2
2 Rounds of 2:00 min at each:
Row for Calories
Dumbbell Hang Power Cleans (45’s/30’s)
Box Jumps (30″/24″)
Bear Crawl (1 length of the gym = 1 rep)
Slam Balls (AHAP)

*One partner works while the other rests.
*Score is total reps

Comp. Training
EMOMx15
5 rounds of:
Min 1 – 7 Push Jerks
– at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU
-complete as many strict as possible,
then finish off the set of 5 by kipping.

Box Brief

Bring a Friend Day
Thursday, May 26th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

Wednesday, May 18th 2016

WORK IT!

WORK IT!

“WCW”
Push Jerk – Build to a Heavy Single
Split Jerk – Build to a Heavy Single

On the Minute x 12
Minute 1 – 7 Push Jerks (60%)
Minute 2 – 45s Hallow Hold
Minute 3 – 7 Strict Pull-Ups

Comp. Training
1. Jerks
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack

2. Squat
3×3 Back Squat, across

Box Brief

Bring a Friend Day
This Thursday, May 26th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

Tuesday, May 17th 2016

Brent! Over here!

Brent!
Over here!

”Caraway”

10-9-8-7-6-5-4-3-2-1
Front Squats (155/105)
200 Meter Run after each round

*Take the front squat from the ground

Comp. Training
Rest/Mobility

Box Brief

Bring a Friend Day
This Thursday, May 12th

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

BTB Buckhead will be closed on June 4th & 5th for the

CrossFit Weightlifting Trainer Course
If you would like to attend this two day Olympic Lifting Course
please click here for more details.
*We will hold a bootcamp style class in the park on that Saturday.
More details to come closer to that weekend

Monday, May 16th 2016

Happy Monday!

Happy Monday!

“Filthy 50”
50 Box Jumps (24″)
50 Jumping Pull-Ups
50 Kettlebell Swings (35, 25)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press (45, 35)
50 Good Mornings
50 Wallballs (20, 14)
50 Burpees
50 Double unders

Comp. Training
1. Snatch
A. Single hang from below the knee
– goal is to hit 90% of 1RM (do not exceed 90%)
B. 3×2 at 80% – drop the bar from over head, no TnG.

2. Squat
Front Squat, 5×5 across

Box Brief

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

Saturday, May 14th 2016

Uhhhhh! Running and Rowing!

Uhhhhh! Running and Rowing!

”Insidious”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
One teammate works while the others rest.
Each teammate completes 3 relays at each station.

Comp. Training

5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups

*Come in at the 10:30 Ponce class to complete the comp.
Training after class. Use annex at the BH gym.

Box Brief

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am

*Sign Up For The Murph Challenge*
Click Here

Friday, May 13th 2016

#FlexFriday Binh

#FlexFriday
Binh

“Friday the 13th”

For Time:
30-20-10: Squat Clean (135/95)
15-10-5: Strict Handstand Pushup

Comp. Training

Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk
– work up to a heavy set

Box Brief

Memorial Day Murph
Monday, May 30th – Both Gyms
Warm Up: 8:15am
Start Time: 9am