Workout of the Day

Saturday, June 22nd 2019

T. Rich

Task Priority Fight Gone Bad

Record time to get a score of 300 reps. 
The work is to be distributed evenly @ 20 reps per exercise.
As soon as you get 20 reps, move on to the next. There are no rest periods at the end of the 5 exercises.

20 Wall Balls 20/15
20 SDLHP 75/55
20 Box Jump 20″
20 Push Press 75/55
20 Cal Row

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