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...