Workout of the Day

Thursday – October 22nd 2015

For Time:
1000m Row

-then-

21-15-9
American Kettlebell Swings (70, 53#)
Burpees

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BTB Endurance
6:30PM @ Ponce
5 x 5:00 repeats, rest 3:00 between each in

Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

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 – October 21st 2015

Great Scott!   I forgot to post the winners of the rowing challenge!  If my calculations are correct, the winners get $25 and a spot on the leader board!  Without further ado…
Buckhead                    Ponce
Brian W – 6:56              Micah S – 6:57
Alice S – 8:19                Giselle BC – 8:08

Clean Complex
3 x 5 min. EMOMs
3 Power Cleans
2 Front Squats
1 Jerk
*1 min. between each 5 min EMOM to add more weight.
Take 5 min. before the EMOM to warm up to a starting weight.

3 rounds for time of:
20 wall ball sit-ups
30 Weighted Russian twist
40 Med ball knee tucks

Med ball knee tucks- https://www.youtube.com/watch?v=2uOyxZ-sL5E

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Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

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 – October 20th 2015

You know what they say about the couple that CrossFits together!  Check out our Buckhead cutesies Brandon and Nancy!

AMRAP 20:
9 Deadlifts (155, 105 #)
12 Hand Release Push-ups
15 Box Jumps (24, 20″)

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BTB Endurance
6:00 AM @ Ponce
15 x sprint: 20, rest or recovery jog :60 between each interval

Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

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 – October 19th 2015

BTB keeps crushin it!  Nikki and Kat (AKA Titty Titty Bang Bang) swept three events and took first place at the Tata Throwdown!  #BTBProud

For Time:
30 Overhead Squats (95, 65)                (Rx+ 115/85)
30 Toes to Bar
20 Power Snatches (95, 65#)              (Rx+ 115/85)
20 Toes to Bar
10 Squat Snatches (95, 65#)              (Rx+ 115/85)
10 Toes to Bar

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Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

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 – October 17th 2015

Partner WOD Saturday

30 Min AMRAP
200m Run
15 KBS (53/35)
10 Push-Ups

*Split up Reps as needed and alternate runs.

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Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce 1-2:30 pm

Friday – October 16th 2015

Coach Tim O turns the big 5-0!  Join us at the 5:30pm class at Ponce to WOD with Tim, followed by food and drinks at Tim’s house (approximately a 150m BYOB farmer’s carry)!  Everyone is invited!

 

Tim O’s Frothy Fifty! ?

5 Rounds for time of:
10 Toes-2-Bar
10 Deadlifts (135/95)
10 Bar Over Burpees
10 Hang power Cleans (135/95)
10 Chest-2-Bar Pull Ups
Run 200m

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Box Brief!
* Coach Tim O turns the big 5-0!  Friday we will be having a special Frothy Fifty 50th B-Day WOD for Tim at the 5:30pm class at Ponce followed by food and drinks at Tim’s house (approximately a 150m BYOB farmer’s carry)!  Everyone is invited!

* The return of our super popular clinics!
     – Beginners Olympic Lifting Clinic
Sun Oct 25th – Ponce 1-3:30 pm
     – Ladies Only Pull-Up and HSPU Clinic
      Sun Nov 8th – Ponce 1-2:30 pm

Thursday – October 15th 2015

Well look who it is!  Coach Patrick is straight chillin at CrossFit Sinai.  We miss you bud!

Skill:
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills (your coaches will help to provide you with numerous drills appropriate for your current skill level)
   -or-
Try to hit 30 MUs within 15 min.

Then…

2K Row!  Top Male and Female Times will win $25 off their next month membership.

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BTB Endurance
6:30 PM @ Ponce
5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work

Box Brief!
* Coach Tim O turns the big 5-0!  Friday we will be having a special Frothy Fifty 50th B-Day WOD for Tim at the5:30pm class at Ponce followed by food and drinks at Tim’s house (approximately a 150m BYOB farmer’s carry)!  Everyone is invited!

* The return of our super popular clinics!
     – Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
     – Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce 1-2:30 pm

Wednesday – September 14th 2015

3 Rounds for Time of:
800m run
25 3/4  BW Back Squat

Mods: 1/2 BW or lower. Do work!

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Box Brief!
 * 2K Row Challenge this Thursday!  Top Male and Female at each location will win $25 off their next month membership.  You must attend a regularly scheduled class to qualify.
* Coach Tim O turns the big 5-0!  Friday we will be having a special Frothy Fifty 50th B-Day WOD for Tim at the5:30pm class at Ponce followed by food and drinks at Tim’s house (approximately a 150m BYOB farmer’s carry)!  Everyone is invited!
* The return of our super popular clinics!
     – Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
     – Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce 1-2:30 pm

Tuesday – October 13th 2015

#KrisWatch  Congrats to Kris who finished the 4 Deserts Atacama Crossing 250km footrace! He finished in 30th place out of 150+ runners and we are #BTBProud !  Can’t wait to hear all about it!

20  min AMRAP
30 Double Unders
5 HSPU
3 Power Cleans 155/110
1 Push Jerk 155/110

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BTB Endurance
6:00 AM @ Ponce
3 x (1200m – 1000m), rest for 1/2 the time it takes on each interval

Box Brief!
 * 2K Row Challenge this Thursday!  Top Male and Female at each location will win $25 off their next month membership.  You must attend a regularly scheduled class to qualify.

* Coach Tim O turns the big 5-0!  Friday we will be having a special Frothy Fifty 50th B-Day WOD for Tim at the 5:30pm class at Ponce followed by food and drinks at Tim’s house (approximately a 150m BYOB farmer’s carry)!  Everyone is invited!

* The return of our super popular clinics!
     – Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
     – Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce 1-2:30 pm

 

Monday – October 12th 2015

Check out our WOD for Pride champs!  Maxi and Nikki scored second place with Todd and Spooner rip roaring right behind them in third!! Annnnnnd there’s no way I can appropriately caption those outfits except to say we are  #BTBProud  🙂

Fran
21-15-9
95-pound Thruster
Pull-ups

then…
Tabata Abs

A word about Fran:
We’ve got some Frantastic athletes at BTB.  Some of you will be gunning for the leaderboard.  Some of you are going for a personal PR.  Here’s some food for thought:  If you’re a good-to-great Rx athlete, you should be shooting for a 4:00 to 6:00 Fran time.  While having a sub 4 minute Fran is Frantastic, we would prefer you scale up on the weight or change to C2B pull-ups.  Why not this opportunity to become even more Frantastic.