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    WOD for June 22, 2016

    WOD for June 22, 2016

    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...
    WOD for June 21, 2016

    WOD for June 21, 2016

    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...
    WOD for June 20, 2016

    WOD for June 20, 2016

    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...
    WOD for June 19, 2016

    WOD for June 19, 2016

    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, Tackl...
    WOD for June 18, 2016

    WOD for June 18, 2016

    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: “...
    WOD for June 17, 2016

    WOD for June 17, 2016

    STRENGTH: Skill/Strengh related to GG QW2 WOD: Granite Games QW2 *** Crossfit Kids begins at 4:00p *** Note: The entrance to the gym is l...
    WOD for June 16, 2016

    WOD for June 16, 2016

    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 F...
    WOD for June 15, 2016

    WOD for June 15, 2016

    STRENGTH: Clean: WEEK 2 15 Minute to Build to a Heavy Complex: Clean Grip Deadlift + Low Hang Clean Pull + High Hang Power Clean ...
    WOD for June 14, 2016

    WOD for June 14, 2016

    STRENGTH: 4 Rounds NFT Run 200m –rest :30– 8-10 Strict Pullups –rest :30– *Scale using bands, as thin as possible WOD: “Quick ‘n D...
    WOD for June 13, 2016

    WOD for June 13, 2016

    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 Thr...
    WOD for June 12, 2016

    WOD for June 12, 2016

    STRENGTH: Alternating EMOMx10 40 DUs (no more than :40 attempts) 10 Wallballs (20/14) WOD: “Swinging Richard” 21-15-9 KBS (70/44) ...
    WOD for June 11, 2016

    WOD for June 11, 2016

    STRENGTH: “Die Hard 2: Die Harder” 10 minute running clock: 6 rounds :40 on / :40 off Rowing for calories …immediately followed by… ...
    WOD for June 10, 2016

    WOD for June 10, 2016

    STRENGTH: Skill/Strength related to GG QW1 WOD: Granite Games QW1 AsRx (Men/Women) 15 minutes: 10 squat clean & jerks (135/85lbs) 1...
    WOD for June 9, 2016

    WOD for June 9, 2016

    STRENGTH: Clean: WEEK 1 Tall Cleans; build to a heavy single WOD: “Frank the Tank” 9 Minute AMRAP 9 Thrusters (115/75) 45 DUs (scal...
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