Workout of the Day

Saturday – July 25th 2015

Check out our fantastic coaches who nabbed some front row seats at the CrossFit Games this weekend!

“Josh”
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Friday – July 24th 2015

Strength:
4X7/13 Front Squat/Back Squat @ 94% of weight used on Tuesday 7/21/15
rest 90 sec – 2 min.

5 Rounds for Time:
100 Meter Farmer Carry (70/50)
10 Burpees

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Thursday – July 23rd 2015

8 rounds for time:
10 Toes to bar
1 legless rope climb
5 Shoulder to Overhead (155/105)*
15 Box Jumps (24/20)

Wod Mods:
1 legless rope climb = 2 lay to stand rope climbs
TTB = V-up

*Take Shoulder to overhead from ground

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BTB Endurance
6:30 PM @ Ponce
8 x 400m, rest :60

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Wednesday – July 22nd 2015

**Sorry folks but we have to cancel the Betties class for today and Friday.  We’re sorry for the inconvenience!**

Benchmark Alert!  “Helen”

3 rounds for time of:
Run 400 m
21 Kettlebell Swings (53/35)
12 Pull-ups

Tabata Abs
8 Rounds 20/10
Ab mat situps
Med ball Russian twist

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Tuesday – July 21st 2015

Special Guest appearance by Coach Vince (on break from med school!) with the Friday 530 PM Ponce crew.  Ellen DeGeneres, eat your heart out.

Strength:
4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec – 2 min.

Notes: If last week’s 65% of your max Front Squat was tuff or you didn’t complete the full 4 sets, let’s dial back the weight just a bit.  Maybe drop to 55%.

Explanation: Complete 7 Front Squats @ 70% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 70% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Cash out:
500 meter Row
-then-
5 rounds for time of:
5 Plate ground to overhead (45/25)
10 Push ups
15 Weighted sit-ups
-then-
500 meter row

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BTB Endurance
6:00 AM @ Ponce
20 x :20/:80

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Monday – July 20th 2015

Ladies Night at Buck was a sexy and superb turnout!  Stay tuned for our next series of social events!

“Strict Press Medley”

For Time:
25 Strict Presses (95/65)
25 Strict Presses (65/45)
25 Strict Presses (45/35)

*Every time you break you have a 200 meter run penalty

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BTB Endurance
Tuesday (tomorrow) morning, 6:00 AM @ Ponce
20 x :20/:80

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Saturday – July 18th 2015

Happy Birthday Coach Patrick!! (well, technically it’s tomorrow!)  Patrick is cool as a cucumber gettin that pool wod on with CrossFit Sinai.

In teams of two, for time complete:
100 Power Cleans (135/95 lbs)
1600 Meter Relay with a 20Ib Ball or Dumbbell
100 Burpees

Only one partner works at a time!  Partition reps however you like 🙂

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Friday – July 17th 2015

The 6AM bodacious, booty kicking besties from Buck!

Strength:
Front Squat/Back Squat-
4X7/13 @ 94% (of load used on Monday 7/13/15) – rest 90 sec.

Explanation: Complete 7 Front Squats @ 94% of load used on MONDAY 7/13/15, rack the bar, reset, and complete 13 Back Squats @ 94% of load used on Monday 7/13/15. Do not rest while switching from Front to Back Squats

“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (135/95)

Notes: Modification for MU – 1 to 1 MU mods or 2 to 1 Pull-Ups and Ring Dips

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Return of the Fat Van!
The Fat Van will be at Ponce this Saturday.  The sign up sheet is posted at the Ponce gym.

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Thursday – July 16th 2015

DONT FORGET LADIES NIGHT – Tomorrow (Friday) with Coach Nikki at Buckhead – 6:30 pm start time.  Bring a Friend.  This will be a fun workout for all fitness levels. 

#TBT to Matt’s football days at Duke.  After three years of CrossFit, check him out!

3 Rounds for time:
In teams of 2
20 Russian KB Swings (70/53)
100 Meter Row
20 Russian KB Swings (70/53)
200 Meter Row
20 Russian KB Swings (70/53)
300 Meter Row

*Partner A does 20 and 100,  Partner B does 20 and 100 and so on…

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BTB Endurance
6:30 PM @ Ponce
15 x :40 hill sprint, rest 2:00

Return of the Fat Van!
The Fat Van will be at Ponce this Saturday.  The sign up sheet is posted at the Ponce gym.

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Wednesday – July 15th 2015

For Time:
1 Mile Run

4 Rounds NOT For Time:
25 Strict Ab-Mat Sit-Ups (arms crossed over chest)
25 Flutter Kicks
25 Good Mornings w/ Barbell (add weight if needed)
25 sec L-Sit hold on Paralletes/Boxes

 

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!