Workout of the Day

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.

Saturday – October 10th 2015

#KrisWatch
Kris has already done 164k (101.8M). Today he tackles the longest distance of 76.4k (47.5M).  He currently sits in 31st place. Get it Kris!

6 rounds for time of:
400m Run
20 Med Ball cleans (20/14)
10 Pull-ups

Friday – October 9th 2015

Check this out!  BTB Ponce sits in 4TH PLACE IN THE WORLD for the CrossFit team series after Event 4!!  Who cares that scores aren’t due til Monday??  I don’t!  My inner woo girl says, wooooooo!!

Strength:
Front Squats with 3 second Pause
65% of max x 9 reps
75% of max x 6 reps
85% of max x 3 reps
Note: Pause in the bottom of every squat for 3 seconds.

Then..
“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.

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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 – October 8th 2015

Poncey Kris is back at it! He is currently competing in the 4 Deserts 250 km footrace in Chile. He just began Stage 3 (of 6 total stages) and is sitting in 35th place overall!! Way to go Kris!

For Time:
50 Cal Row
40 Box Jumps 24/20
30 Ring Dips
20 Slam Balls
30 Deadlifts 185/125
40 Burpees
50 Cal Row

*If needed, partner up and stagger start times.

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BTB Endurance
6:30 PM @ Ponce
4 x (50m – 100m – 200m), rest 1:1

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 7th 2015

Happy (belated 10/6) Birthday Coach Kate!

BTB Buckhead:
– Don’t forget this Sunday 10/11 all classes are canceled. BTB is hosting a CrossFit seminar.
– PLEASE do not park behind the Atlanta Dental Spa.  They put up a NO CrossFit parking sign today.  We will be chatting with them this week about this.

3 rounds for time of:
10 Chest to Bar Pull-ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Ab-Mat Situps.
30 Double-unders

Notes:
Modify Chest to Bar with standard pull ups or ring rows.

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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 – October 6th 2015

Happy (belated) birthday to Coach Ben!!

Strength:
3 sets of:
10 Floor Press @ 85% of Body weight.
20 reps (10 each leg) of single leg Romanian Deadlift w/ KB (AHAP)
10 Plyo Push Ups from plates
Rest 90 sec b/w sets.

Then..

In teams of two, complete a 1000 meter walk.

Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with 2 DBs/KBs at sides, the other with 1 DB/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

Waiter’shttps://www.youtube.com/watch?v=Th41Un1J6oQ
Farmer’shttps://www.youtube.com/watch?v=4Iu8Co4Qewo
RDLshttps://www.youtube.com/watch?v=ZZF7uryLExw

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BTB Endurance
6:00 AM @ Ponce
8:00 of 100m sprints on the :30, rest 4:00; 4:00 of 100m sprints on the :30; rest 4:00; 2:00 of 100m sprints on the :30

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 5th 2015

Happy Birthday Coach Katie!!  Hope your birthday feels like Christmas!

For Time:
21 Thrusters (135, 95#)
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

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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!