Everything listed under: CrossFit Atlanta Metro

  • WOD 11/18/13


    5 x 5

    Back Squat

    *Add 5lbs to the weight you did last Monday



    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.


    Hang Snatch (75/45)

    Box Jumps (24" for guys and ladies)

    Thrusters (75/45)

    CTB Pull Ups

    *Last time we did this WOD was 9/25/13http://www.crossfitiii.com/092513

    WOD Demo (Strategy from the best)


    CrossFit for Hope! 


  • WOD 11/01/13

    Warm- Up

    500m Row

    Group Warm Up


    AMRAP in 15 Mins of:

    15 KB Swings (55/35)

    15 Double Unders 

    5 Hang Power Snatches (95/65)

    Hang Power Snatch Demo


    Mobility & Skill Work