STRENGTH:

10-12 Minutes of Kipping Practice

Pullups. Toes to Bar, Ring Dips, HSPUs, Muscle Ups

EMOMx5


30 Seconds of reps/attempts on select movement

*Score is total calories in the 11 minutes

WOD:

“Swingset”

12 Minute AMRAP

12 KBS (70/53)

9 Pullups

6 Burpee o...

STRENGTH:

“Die Hard With A Vengeance”

11 minute running clock:

6 rounds

1:00 on / :30 off

Rowing for calories

...immediately followed by…

2:00 Calorie Row

*Score is total calories in the 11 minutes

WOD:

“Perfect 10”

10 RFT

200m Run

5 Power Cleans (155/105)

10 Box Jumps (24/20)

*Alter...

STRENGTH:
Skill/Strength related to GG QW4

WOD:
Granite Games QW4

Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE
ATLANTA, GA 30316

STRENGTH:
Clean: WEEK 4

15 Minutes to work up to a heavy triple

Squat Clean

*Does not have to be TNG... however, 3 reps should be completed within 35-40 seconds

WOD:
“Belle of the Ball”
10 Minute AMRAP

30 Burpee Buy In

3 Wallballs (20/14)

3 KBS (53/35)


...Add 3 reps every...

LONG WOD:


"Hamstrung"
6 Rounds of:

Every 5 minutes, 1 round of:
5 Deadlifts (225/155)

10 T2B

15 Burpees over Bar

250m Row
Rest remaining time.

Record each round. Score/Time A is the athlete’s slowest round, Score/Time B is the athlete’s fastest round

*** CrossFit Kids be...

STRENGTH:
Skill Work

3 Rounds NFT

5 Handstand Pushup Progressions

1:00 Plank

10 Pistol Progressions

:30 L-sit hang

*Rest as needed between sets

“WOD:
JT”

21-15-9

Handstand Pushups

Ring Dips

Pushups

*** CFDA Yoga begins at 1:00p ***

 

Note: The entrance to the gym is located down t...

Front Squat: WEEK 4
6 x 2 @ 70-80%
53X1 Tempo

“Deuces Wild”

2222m Row

Rest 1:00

222 DUs

(4:30 of attempts; 1:1 plate hops)

Rest 1:00

22 Thrusters (95/65)

Rest 1:00
200m Run

*** CrossFit Kids begins at 4:00p ***

Note: The entrance to the gym is located down the sidewalk to the ri...

STRENGTH

EMOMx10

2 Push Press

+

1 Jerk (Push or Split)

*Reach final weight by the 6th round

The weight recorded should be one that they maintain more than just the last round

WOD

“Overalls”

30-20-10

Farmer Hold DB Walking Lunges (40/20)

Burpee Over Box (24/20)

Run 400m

*Run 400m af...

STRENGTH

“1609.34”

1 Mile Run

*Out the front door, in the front door

WOD

“Neverending Story”

14 Minute Partner AMRAP

9 Power Snatch (95/65)

12 Pullups

15 Air Squats

50 DUs (:60 of attempts)

+

Row for Calories

*2 AMRAPS going at the same time. Switch rowers after every round. 2 Scor...

Skill/Strength related to GG QW3

WOD

Granite Games QW3

*** Crossfit Kids begins at 4:00p ***

Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE
ATLANTA, GA 30316

STRENGTH

Clean: WEEK 3

Every 90 seconds for 12 minutes (8rds)

Hang Power Clean

+

Hang Squat Clean

+

Squat Clean

*Athletes may drop bar before Full/Squat Clean, not between hangs.

WOD

“Burp the Baby”

15-12-9

Squat Cleans (135/95)

Bar Facing Burpees

*** CFDA Yoga at 1:30p ***

Note: The...

STRENGTH

3 Rounds NFT

15 Wallballs

Rest :30

6-8 Ring Dips

Rest :30

-THEN-

3x10 Front Rack Lunge; rest :60 between sets building weight as desired

*Lunges are separate.

WOD

“Cannonball”

10 Minute AMRAP

Buy In: 150 DU (2:45 max attmepts)

With remaining time, AMRAP:

12 T2B

12 Wallballs

R...

STRENGTH

10 Minutes of Skill

Rope Climb progressions and/or skill work

EMOMx5

1-2 Rope Climbs

WOD

“Climbax”

30 Deadlifts (135/95)

24 Hang Power Cleans (135/95)

18 Shoulder to Overhead (135/95)

12 Burpees

6 Rope Climbs

*HOOK GRIP THE HANG CLEANS!!

*** CFDA Yoga at 1:30p ***

Note: The...

STRENGTH

Front Squat: WEEK 3

5 x 3 @ 75-85%

No Tempo

1 x 3 @ 55-65%

53X1 Tempo

WOD

“Jello Legs”

1 Round

Run 800m

25 Front Squats (185/135)

Run 800m

20:00 Time Cap

*Front Squats are to be taken from the ground

*** Crossfit Kids begins at 4:00p ***

Note: The entrance to the gym is loca...

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