Wednesday, December 29, 2009

CrossFit ATL 4330 José, from CrossFit Bogota, and his brother in law, Cooley

Workout of the Day

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Recent Posts
Showing 5 comments
  • Laura

    My holiday workouts can best be described as competitive eating. Trying to make up for it now.
    Sunday- 8 mile run (puked)
    Monday- Tabata S.E. (sore)
    Tuesday- Helen (super sore)

  • Steve

    Quick question for Dan or any of the trainers: what are the hours for the next couple of days (New Year’s eve, New Year’s day, and this weekend)?

  • MikeG_CFATL

    New Years Eve: regular hours
    New Years: 12-2pm
    Weekend: regular hours
    btw…nice work on the PR. Mike K says you can go a lot faster. You didn’t put your PR on the board.

  • Steve

    Thanks, and thanks.
    I forgot about how hard Helen is on the grip with the KB swings and pull-ups back to back. I was taking it easy on the run, thinking it would help me go through the KBs and pull-ups unbroken. I started falling off the bar because of grip failure in the second round of pull-ups. Mike K’s observation: if you are failing because of grip strength, why are you holding back on the run?

  • Jason Bourgeois

    Quick reminder:
    I’ll be starting my lifting classes next week with sessions on Monday and Wednesday at 5:30 and 6:30. Read the description under the “Olympic Lifting/Strength Training” tab to the left. Email me if you have any questions.
    Happy New Year and hope to see you next week.

Leave a Comment