WOD

Snatch Balance Day

Snatch Balance Day


Workout of the Day

For Time:
10-8-6-4-2 Clean and Jerk (135/95)
After each set, complete 2 Rounds:
5 Pull-Ups
10 Pushups
15 Air Squats

Mike G. administers 1st Aid with the Magic Sponge

Mike G. administers 1st Aid with the Magic Sponge

 

Workout of the Day

3 rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Tonight is Casino Night, a celebration of our incredible community, and this year it also serves as a send off party for Mike, Bethanie, & Lucy G.  We will miss them terribly.  CF ATL would not be what it is today without their incredible contributions.  The photo above is from 2007 at the first commercial space we occupied, back when no one had heard of CrossFit.  1400 sq feet, three parking spaces, no business license, one bathroom/sauna.  Many great memories, not least Bethanie falling off the pull-up bar and breaking something in her arm during her 1st week, then showing up about 5 days later to work out wearing a cast, always bringing with her that distinctive smile and laugh.  

May the road rise up to meet you.
May the wind always be at your back.
May the sun shine warm upon your face,
and rains fall soft upon your fields.
And until we meet again,
May God hold you in the palm of His hand.

 

Up Against The Wall

Up Against The Wall

 

Workout of the Day

For Time:
15 Power Snatches (95/65)
100 Double-Unders
12 Power Snatches (115/80)
100 Double-Unders
9 Power Snatches (135/95)
100 Double-Unders
6 Power Snatches (155/105)

Squat Fix: Falling Backward” – CrossFit Journal [article]

Casino Night is tomorrow!

Casino Night Committee In Secret Session

Casino Night Committee In Secret Session


Workout of the Day

Before the workout spend 15-20 on mobility drills/stretching.

On the Minute x 20 
Odd Minutes – 3 Snatch Balance (95/65)
Even Minutes – 5 Ring Dips

The Not-So-Sweet Relief: How The Soda Industry Is Influencing Medical Organizations” by Richard Bruno and Kevin Burns, The Equation.

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Workout of the Day

Clovis” 
10 Mile Run 
150 Burpee Pull-Ups  
Partition Reps as Desired

Plan A
3 RFT:
800m Run
30 Burpee Pull-Ups

Plan B
1 mile run
30 BPU
800m run
20 BPU
400m run
10 BPU

1 mile route:
From start line run towards Chattahoochee, make a left at the end of the drive-way, continue to run down Chattahoochee, make a left on Ellsworth, continue to run down Ellsworth until you reach the 1st big yellow post(the ground is marked 800m), turn around and come back to start line.

If your running 10 miles, have fun doing that! LOL!

800m route:
From start line run towards Chattahoochee, make a left at the end of the drive-way, continue to run down Chattahoochee until you reach the 3rd tree(on your left), turn around and continue to run until you reach the “Infinity” warehouse, turn around(again) and finish at the start line.

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Workout of the Day

Strength:
Deadlift
- Build to a Heavy 3 Rep
- Build to a Heavy 10 Rep

Conditioning:
“Cashout”
AMRAP 5:
5 Deadlifts (185/135)
10 Wallballs (20/14)

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Workout of the Day

“Jota”
Teams of 3, 1 person working at a time
AMRAP 20:
10 Dumbbell Snatches (70/50)
15 Calorie Row

Cleansed or Conned?” – CrossFit Journal [article]

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Workout of the Day

“Bomba”
3 rounds:
400 Meter Run
30 Box Jumps (24/20″)
20 Push Presses (115/80#)

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Workout of the Day

:
On the minute x10:
0:15 second L-sit hold
0:45 seconds rest

Conditioning:
“It Takes Two”
Teams of 2
2 rounds:
2:00 Air Squats 
- One Partner holds the bottom of a squat
2:00 Deadlifts (185/135)
- One Partner holds a second BB in the hang position
2:00 Hand Release Pushups
- One Partner holds a handstand
2:00 Toes to Bar
- One Partner hangs from pull-up bar

Score is Total Reps.
A partner must be in the noted static hold for the other to accumulate reps. Post Buddies and Scores to Comments.

 

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Workout of the Day

Strength:
Power Clean: 20 mins to build to a heavy single (1RM)

Conditioning
“Cashout”
On the Minute x 10:
2 Power Cleans (75% of 1RM)
5 Burpees over Bar


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