8:00 WOD “KELLY” 5 rounds for time:
Run 400
30 wall ball 12lbs
30 box jumps 20 in box
Clarissa, Mark and Diana braved this innocent but deadly WOD at 8:00. Winning time was Clarissa at 36:02. All the rest were right on her heels. Very hard WOD, I did it later and got dizzy.
9:00 and 12 Noon
WOD
“FRAN” [...]
WESNESDAY, MAY 30, 2008 8, 9, 12:00 NOON
Monday WOD
“Blurred and Stirred” WOD consisting of 2 Rounds Each of the following:
400 Run > 30 Box Jumps > 15 pull ups
400 Run > 30 Wall Ball > 15 Kettle Bell Swings
We really worked on standing tall and the importance of opening the hips at the completion of wallball, kbell swings, box jumps. Many started the [...]
Class Schedule Update
Good luck Andrea! Thank you for all of the preparation and effort you put into your classes. We all wish you the very best and hope you will check in with us often. Andrea taught her last class at 1:00PM for the Optum Staff and jumped in her car for NC.
Please check out the class [...]
FRIDAY, APRIL 25, 2008 8 AND 9:15 A.M.
WOD
8:00 “GRACE” 30 CLEAN AND JERK FOR TIME (135 LBS)
9:15 “NANCY” 5 ROUNDS FOR TIME:
RUN 400
OVERHEAD SQUAT (95 LBS) X 15
David Rhodes joined us this a.m. David is recently Crossfit Level 1 certified. He also is competes in many of the local team GA weightlifting competitions. Today he brought some of that knowledge to our [...]
Saturday Class Notice & Wed Night Class Update
We will have our normal class at 8:30AM - come say goodbye to Andrea. This will be Andrea’s last class before moving to NC. All of us will miss her… (I will not miss getting my a__ kicked in Olympic lift sets and max out sets by a girl!) The 10:00 AM class is canceled [...]
THURSDAY, APRIL 24, 2008 CROSSFIT KIDS
WOD-TEAM WORKOUT:
100 pullups (as a team, assistance if needed by team mates)
tire flips the length of parking lot and back as a team
run the hurdles and ladders each person on team 3x
push press 15 lbs. 100 x as a team
Zoe, Rachel, Max and Jackson won by 2 seconds w/ a time of 12:00 min. Way [...]
WEDNESDAY, APRIL 23, 2008 8 AND 9:15
WOD- “THE TERRIBLE JACK”- FOR TIME:
Run 400
50 lunges
50 pushups
50 sit ups
Run 400
40 lunges
40 pushups
40 sit ups
Run 400
30 lunges
30 push ups
30 sit ups
Run 400
20 lunges
20 push ups
20 situps
Run 400
10 lunges
10 push ups
10 sit ups
Maria blew everyone away as far as time for this workout. She finished around 25 min. She finished 10 minutes before anyone in [...]
OLYMPIC LIFT CERTIFICATION THIS WEEKEND
Olympic Lift Training Cross-Fit Style
Purpose: To teach and train athletes proper form and technique in order to help develop explosive power and speed. The athletes will learn proper technique and build a sound understanding of the Olympic lifts.
Objectives:
§ To develop explosive power and proper technique
§ To use Dartfish video for visual feed back [...]
MONDAY APRIL 21, 2008 9:15 A.M.
“CINDY” AS MANY ROUNDS AS POSSIBLE IN 20 MIN.
5 PULLUPS
10 PUSH UPS
15 SQUATS
Joan is the big winner today. She finished the prescribed amount of time and improved her rounds by 5. Way to go Joan. Let’s look at squat pics and you tell me what is wrong. Click on the pics and make them bigger. [...]
