Saturday
Apr032010
CrossFit Workout 4/4/2010
Happy Easter.
WOD:
3-3-3-3-3-3-3 Thrusters
Info:
Work up to your 3 rep max load. Be prepared to do a short metabolic conditioning session after your lifting.
jeff Friday
Apr022010
CrossFit Workout 4/3/2010
WOD:
"Movement for Macy"
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC
Info:
Today, we are supporting our friends at CrossFit Peachtree and participating in the Movement for Macy WOD. This is a great cause to help a little girl recently diagnosed with Cystic Fibrosis. Donations are appreciated. You can donate online at the link provided above.
You can show up with a partner or just come on in and grab one at the gym. This one will be a great time.
The Rules:
- This is a partner WOD
- During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
- During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
- Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
- Of course everything in this WOD can be scaled accordingly, the goal is 100% participation!
Thursday
Apr012010
CrossFit Workout 4/2/2010
CrossFit- Better than Yoga.
REMINDER: Tomorrow we'll be helping our friends at CF Peachtree and doing the "Movement for Macy" WOD. Regular class times apply. Donations are optional and can be done at the above link. You can come with a partner, or you can just grab one at the gym. This WOD is a 15 minute AMRAP. If you are looking for a little bigger challenge, make it a 20 minute AMRAP.
WOD:
1-1-1-1-1-1-1 Snatch
Info:
Work up to your 1 rep max load. These can be power, split or squat. One motion, ground to overhead avoiding a "press out". Be prepared for a short bout of metabolic conditioning after your snatch work.
Ndiya- this is for you! 10:00PM airing of "Footloose" tonight at 10:00 PM. TVLAND.
