Workout of the Day

Friday, June 21st 2019

Annette
Tank Top Friday

EMOM for 12 Min
1 Hang Power Clean + 1 Power Clean
*Increase weight over EMOM building to a heavy complex

For Time
15 Power Cleans
600m Run
10 Power Cleans
400m Run
5 Power Cleans
200m Run

Rx: 155/110
Fit: 115/85
Dyn: 75/55

Thursday, June 20th 2019

Rob

ReTest – Front Squat
Warm Up: 3 @ 40%, 3 @ 50%, 3 @ 60% 
Working: New 1 Rep Max

For Time
50 Sit-Ups
25 Hand Release Push-Ups
15 Toes to Bar
50 Sit-Ups
15 Toes to Bar
25 Hand Release Push-Ups
50 Sit-Ups

Box Brief

We are moving to SugarWOD for all our gym tracking and community building. Follow the link below to get signed up and start using SugarWOD for FREE. Sign UP

Wednesday, June 19th 2019

Robert

On the 4:00 min x 5 Rounds
20/15 Cal Bike
10 Lateral Barbell Burpees
5 Power Snatches

Rx: 135/95
Fit: 95/65
Dyn: HPS 45/35
*Score each round for time

Box Brief

We are moving to SugarWOD for all our gym tracking and community building. Follow the link below to get signed up and start using SugarWOD for FREE. Sign UP

BTB is moving to SugarWOD

I’m very excited to announce we are adding an incredibly valuable tool to your workout routine, SugarWOD  ​This will help us further emphasize​ ​a supportive community, measure progress, and continue to celebrate the success of your accomplishments.

SugarWOD is a fun (and FREE) app that makes tracking your progress easy. PLUS it lets our incredible community interact, share successes, and provide a little extra encouragement via fist pumps and comments.

Sign Up today and start logging your results in SugarWOD.  The coaches and I have been using it for about 4 weeks now. Starting today SugarWOD will be our primary program for logging our workouts.  

Here’s what you need to do to get started:

1. Download SugarWOD from the App Store or Google Play

2. Sign Up for an account. Just use your email.

3. Choose BTB CrossFit as your Box (That’s crossfit talk for “gym”), DO NOT Choose BTB CrossFit Buckhead

4. Start logging your workouts! We post them for your every night at 6:30 pm. You will receive a notification each night with the next days workout and any gym announcements. 


Beyond The Whiteboard 
I know for most of you, your wondering what about all my workouts I logged in BTWB.  Don’t worry we will be able to import all your existing Benchmarks, Hero’s, Lifts, and any other named workouts over to SugarWOD.  I will send a second email with instructions on how to Export your workouts.  June will be our last month with BTWB.

Thanks Nick!

Tuesday, June 18th 2019

Sean B

ReTest – Shoulder Press
Warm Up: 3 @ 40%, 3 @ 50%, 3 @ 60% 
Working: New 1 Rep Max

For Time
100 Double unders
then
3 Rounds
25 Box Jumps
25 Wall Balls
then
100 Double Unders

Rx: 24/20, 20/14
Fit: 24/20, 14/12
Dyn: Step Ups, 10

Monday, June 17th 2019

Shelby

AMRAP in 20 min 
400m Run
1 Round of DT
2 Rounds of Cindy

*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
*Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Rx: 155/110
Fit: 115/85 
Dyn: 75/55

Friday, June 14th 2019

Amanda

Strength
Cycle 3, Week 3: Shoulder Press
 *Based off 90% of your 1 RM + 10 lbs
 Warm Up: 5 @ 40%, 5 @ 50%, 3 @ 60%
 Working Sets: 5 @ 75%, 3 @ 85%, 1+ @ 95%

AMRAP in 15 min
50 Double Unders
30 Weighted Sit-Ups
10 Overhead Squats

Rx: 95/65
Fit: 65/45
Dyn: 45/35

Thursday, June 13th 2019

Kelsey

EMOM for 30 Min
Min 1: 5 Power Snatches 
Min 2: 10/8 Cal Bike
Min 3: 5 Dips or 10 Push-Ups
Min 4: 10 Box Jumps (24/20)
Min 5: 3 Muscle Ups or 6 Pull-Ups

Rx: 115/85
Fit: 95/65
Dyn: HPS 45/35

Wednesday, June 12th 2019

Courtney

Memorial Wod for the 49 innocent people who lost their lives at 
Pulse Nightclub in Orlando, Florida on 6/12/2016

“Pulse”
Partner WOD (One works, one rests, except for synchronized burpees)

6 Rounds For Time
12 Synchronized Burpees
16 Kettlebell Swings
49 Wall Balls
400m Run

Rx: 53/35, 20/14
Fit: 35/25, 20/14
Dyn: 25/20, 10