WOD:
Get out and do something!!
Run a 5k+,
Play Kickball,
Be a Dad on Father’s Day,
Pay respects to your Dad on Father’s Day,
Tackle a Child in the mall,
Dig a hole for time,
Run from the cops

The box is closed but a track workout is planned (see below).

The address to the track is: Ami St SE & Bass St
Atlanta, GA 30315


WOD:
“Track Stars”

Team Chipper
Run 800m
100 KBS (53/35)
100 Goblet Squats
100 Burpees
Run 800m
100 Burpees
100 Goblet Squats
100 KBS
Run 800...

STRENGTH: Skill/Strengh related to GG QW2

WOD: Granite Games QW2

*** 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

Happy Birthday Brian!!!

WOD:
“Life of Brian”

33 Minute AMRAP
6 Deadlifts (225/155)
16 Wallballs (20/14)
83 DUs

REST 1:00
600m Run For Time

** CFDA Yoga at 1:30p **

Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVEN...

STRENGTH:
Clean: WEEK 2
15 Minute to Build to a Heavy Complex:
Clean Grip Deadlift
+
Low Hang Clean Pull
+
High Hang Power Clean
+
High Hang Squat Clean

WOD:
“The Final Countdown”

10 to 1
S2O (135/95)
T2Bs

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

Note: The entrance to the...

STRENGTH:
4 Rounds NFT
Run 200m
–rest :30–
8-10 Strict Pullups
–rest :30–
*Scale using bands, as thin as possible

WOD:
“Quick ‘n Dirty”

3 Rounds
4 Power Cleans (185/135)
4 Front Rack Lunges (185/135)
Run 200m
15:00 Time Cap

** CFDA Yoga at 1:30p **

Note: The entrance to t...

STRENGTH:
Front Squat: WEEK 2
4 x 4 @ 70-80%
No Tempo
(try to add 5-10# from last week)
1 x 3 @ 60-70%
53X1 Tempo

WOD:
“Row ‘n Throw”

27-21-15-9
Calorie Row
WBs
16:00 Time Cap

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

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

STRENGTH:
Alternating EMOMx10
40 DUs (no more than :40 attempts)
10 Wallballs (20/14) 

WOD:
“Swinging Richard”

21-15-9
KBS (70/44)
GHD Situps
Burpees

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

STRENGTH:
“Die Hard 2: Die Harder”
10 minute running clock:
6 rounds
:40 on / :40 off
Rowing for calories
…immediately followed by…
2:00 Calorie Row
*Score is total calories in the 10 minutes

WOD:
“Gluteus Terminus”
Partner WOD
40-30-20-10
Deadlifts (155/105)
Box Jumps...

STRENGTH:
Skill/Strength related to GG QW1

WOD:
Granite Games QW1

AsRx
(Men/Women)

15 minutes:
10squat clean & jerks
(135/85lbs)
15 burpees over bar
8squat clean & jerks
(185/115lbs)
15 burpees over bar
6squat clean & jerks
(225/145lbs)
15 burpees over bar
4squat clean &...

STRENGTH:
Clean: WEEK 1
Tall Cleans; build to a heavy single

WOD:
“Frank the Tank”

9 Minute AMRAP
9 Thrusters (115/75)
45 DUs (scale w/ :55 attempts or 1:1 plate hops)


REST 5:00

“Anaerobic Assault 2”
1 Minute Max Calories on the Assault Bike
*Compare to 3 weeks ago score...

STRENGTH:
3 Rounds NFT
[Accumulate :30 L-sit hang
:30 Rest
10 Burpees over Rower
:30 Rest
150m Row
:30 Rest]
*Scale L-sit to Knee-to-mid hold

WOD:
“Smash and Grab”

3 RFT
8 Power Snatch (115/75)
16 Toes to Bar
Run 400m

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

Note:The entranc...

WOD:
“The Punisher”

10 Minute AMRAP
10 Pullups
10 KBS (53/35)
10 Burpees to Target

REST 2:00

8 Minute AMRAP
8 Pullups
8 KBS (53/35)
8 Burpees to Target

REST 2:00

6 Minute AMRAP
6 Pullups
6 KBS (53/35)
6 Burpees to Target
*Target is 6” above standing extended reach

** CFDA Yo...

STRENGTH:
Front Squat: WEEK 1
4 x 5 @ 65-75%
No Tempo
1 x 3 @ 55-65%
53X1 Tempo

WOD:
Happy Birthday DK!!!

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

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

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