W.O.D.

Everything listed under: powder springs

  • Tuesday 12/13/16


    1. "Isabel" *BENCHMARK*

    For Time:

    30 Snatches (RX-135/95, II-115/80, I-95/65)


    2. Row Conditioning

    M-3000m/F-2400m for Time:

    1 min @ M-26/W-30 s/m (Strokes Per Min)

    1 min @ M-22/W-26 s/m

    repeat until you have completed 3000m...

    *Guys MUST stay at 26 & 22 strokes per min and ladies at 30 & 26. This should teach you to generate more power (pull harder, drive with the legs more, keep your heels down and back straight, etc) to go faster versus increase your s/m. 

  • Monday 12/12/16


    Photo cred: https://www.exercise.com/workout-plans/cathletics-5-week-front-squat-emphasis


    1. Squat

    Find your 1RM Front Squat


    2. EMOM x 15:
    (10 reps each min)

    5 Thrusters (III-115/75, II-95/65, I-75/55) LIII-135/95

    Burpees (Scale # of burpees to complete by around :45 at the latest)



  • Wednesday 12/7/16


    "Nasty Girls"

    3 RFT:

    50 Air Squats

    7 Muscle-ups (Scale: 20 Dips)

    10 Hang Power Cleans (III-135/95, II-115/80, I-95/65)


    This is an infamous video from close to the beginnings of CrossFit... 3 girls, killing it. Doing things most people had never seen. Check it out!


  • Tuesday 12/6/16



    For Time:

    500m Row

    20 Pull-ups

    20 Push Press

    400m Row

    20 Pull-ups

    20 Box jumps (24"/20") LIII-30/24

    300m Row

    20 Pull Ups

    20 KB swings (55/35) LIII-70/55

    200m Row



  • Monday 12/5/16

    Representing CFIII at the December Heat comp - Elite Division


    1. Clean & Jerk

    EMOM x 7 (follow the progression down the list each min)

    65% 2 Cleans + 1 Jerk

    70% 2 Cleans + 1 Jerk

    75% 2 Cleans + 1 Jerk

    80% 2 Cleans + 1 Jerk

    85% 1 Clean + 1 Jerk

    85% 1 Clean + 1 Jerk

    85% 1 Clean + 1 Jerk


    2. "Partner Santora" (1 works at a time - change anytime)

    Three rounds for reps of:
    1 min: Squat Cleans (III-155/105, II-135/95, I-115/80)
    1 min: 20' Shuttle Sprints (20' forward + 20' backwards = 1 rep)
    1 min: Deadlifts (III-245/165, II-205/140, I-165/115)
    1 min: Burpees
    1 min: Jerks (III-155/105, II-135/95, I-115/80)
    1 min: Rest

  • Friday 12/2/16

    A little Friday humor. :-D


    For Time:

    5 Rounds of "Cindy"

    then

    30 Goblet Squats (70/55)

    then

    50 Burpees


    *1 Rd of Cindy is:

    5 Pull-ups

    10 Push-ups

    15 Squats

  • Thursday 12/1/16


    2 Rounds for Time of: (focus more on form than time)

    100yd Barbell Back Rack Walk (outside) III-155/105, II-135/95, I-115/80

    100 DUs (250 SUs)

    30yd HS Walk (Wall to Wall then 1/2 way back)

    50/40 cal Row

    25 Strict T2B


    Tip on your first steps of your HS Walk

    Strict T2B - 2 Styles


  • Wednesday 11/30/16


    1. Find your 1RM Push Jerk

    2. For Time:
    10-9-8-7-6-5-4-3-2-1:
    Hang Power Cleans + Push Jerks* 
    III-135/95, II-115/80, I-95/65
    *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2. 


  • Tuesday 11/29/16


    1. Snatch
    Find your 3RM Snatch

    2. WOD
    12 min AMRAP - 2 Partners
    20 Snatches *1 person working at a time switch anytime.
    20 Team Tandem Burpees to Plate *all feet on plate at same time
    20 Walking Barbell Lunges *1 person working at a time switch anytime, bar front or back rack.
    20 Team Tandem Burpees to Plate

    Weight for Snatch & Lunges
    III-115/75
    II-95/65
    I-75/55



  • Monday 11/28/16


    1. Back Squat

    3x8 @ 65%, 2x5 @ 75%


    2. For Time:

    9-15-21

    Back Squats (III-135/95, II-115/80, I-95/65) *III-from the ground

    KBS 70/55 (LIII-As heavy as you can go overhead)

    Box Jumps 24"/20"



  • Saturday 11/16/16


    1. Death by Power Clean + Strict HSPU

    Every Minute Complete:
    Start with 1 Power Clean + 1 Strict HSPU
    Next min perform 2 of each, then 3 of each, etc
    III-185/125
    II-155/105
    I-135/95

    2. WOD - 2 Partners
    20 Rounds For Time - Partners Alternate Full Rounds
    10 Jump Lunges
    10 Push Ups
    10 Hollow Rocks

  • Thursday 11/24/16 Thanksgiving


    THANKSGIVIN

    "I'm so thankful for each and every one of you guys!" -Shane

    Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

    For Total Time:

    Angie's House
    20 Pull-ups
    20 Push-ups
    20 Sit Ups
    20 Air Squats

    Helen's House
    400 m Run
    21 Kettlebell Swings 55/35
    12 Pull-ups

    Fran's House
    15 Thrusters 95/65

    Nancy's House
    400 m Run
    15 Overhead Squats 95/65 lbs

    Grace/Isabel's House
    20 Ground To Overheads 95/65 lbs

    Kelly's House
    400 m Run
    30 Box Jumps 24/20
    30 Wall Balls 20/14