CrossFit is about making people better 2012 CrossFit Games Southeast Region Champions

Wednesday, June 12, 2013

Rest/Mobility/Skills

Tonight at 5 PM our new O-lifting classes start at 5 pm with Jaen Black, and at 6:30 PM we have the World War Z event

We are closed for a CrossFit Trainer Course this weekend

Tuesday, June 11, 2013

The 2013 Georgia Tech Women's Rugby 7s squad at the Women's Collegiate 7s Championship in Philadelphia, PA where they advanced to the semi-final before losing to Ohio State.  Among the coaches pictured are Rosalind Chou and Minchul Cho, CrossFit Level 1 Trainers, who were putting the girls to work at CF ATL after hours

Workout of the Day

Strength:

In 15 minutes, work up to a heavy Snatch

Conditioning:

5 rounds

300m row
10 front squats 135lbs
5 push press 135lbs

Rest 2 mins between rounds

Alex Schmid on the left Chi Chi Chukueke on the right of the GT Women's Rugby team were selected as Jr. All Americans.  Alex is a non-traveling reserve and Chi Chi will be traveling to England this summer to represent the USA.

 

 

 

Monday, June 10, 2013

Workout of the Day

Strength:

10min EMOM 2 rep Back Squat at 60%.  Work on speed.

Conditioning:

15-12-9
Thrusters 135/95 lbs
CTB pull ups

At 6 mins:

12-9-6
Power clean 135/95 lbs
TTB

 
At 12 mins:
9-6-3
Power snatch 135/95 lbs
Bar facing burpee

Language Maps of the US.

CrossFit Dangerous?

Saturday, June 8, 2013

Workout of the Day

Strength:

Perform three sets of 10 deadlifts @ about 75% your 1RM

Rest 3 minutes between sets

Conditioning:

EMOM 40 yard Prowler Push

Men start with 50 lbs and add 50 lbs every other minute until you fail to complete a 40 yd push within the minute

Women start with 30 lbs and add 30 lbs every other minute until you fail to complete a 40 yd push within the minute

Friday, June7, 2013

Workout of the Day

Strength:

Perform three sets of 10 push press @ about 75% your 1RM

Rest 3 minutes between sets

Conditioning:

3 rounds

50’ front rack walking lunge 155#/95# 
5 bar muscle ups
5 ring muscle ups

Thursday, June 6, 2013

Workout of the Day

Strength:

In 20 min work up to a heavy 1 rep clean and jerk

Conditioning:

30 GHD situps
20 Burpee Box Jumps (30”/24”)
10 225#/135# Squat Clean
20 Burpee Pullups
30 toes to bar

Wednesday, June 5, 2013

Rest/Moblity Day

 

Tuesday, June 4, 2013

Workout of the Day

Strength:

In 20 min work up to a heavy 1 rep snatch

Conditioning:

800 m run time trial

rest 3 minutes

5 rounds:

5 hang power snatch (135#/95#)
10 10' wallballs  (30#/20#)

 

Monday, June 3, 2013

Workout of the Day

Strength:

In 20 min work up to a heavy 1 rep back squat

Conditioning:

From Crossfit.com

"Brehm"

15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

 

Friday, May 31, 2013

Workout of the Day

Conditioning:

5 rounds
3 deadlifts 350lbs
7 burpee over bar

rest 5 minutes

8 intervals tabata double unders 

rest 2 minutes

8 intervals tabata row

"Don't Neglect Your Neck" by Bill Starr, CrossFit Journal article [pdf]