every minute

Tuesday 2.17.2015

wod MORNING CLASSES CANCELLED TUESDAY, FEBRUARY 17 DUE TO WEATHER FIRST CLASS AT 12:15PM & EVENING CLASSES NORMAL

STRENGTH 15 min to find 3 rep TNG Power Snatch

CONDITIONING 20 min EMOM: Even Min - Row 150m/100m Odd Min - 15 KB Swings

Finisher 2 x ME Plank Hold (no more than 3 min)

COMPETITION 5 x 1 min max Rope Climbs; rest as needed

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Wednesday 12.31.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 12 min EMOM 2 Back Squat @ 65%

CONDITIONING 5 Rounds of 40 sec On/ 20 sec Off Russian KB Swing Box Jump Reverse Lunge

Finisher 100 Banded Leg Curls

 

Sunday 1.4.2015

wodCONDITIONING20 min EMOM: Even min- 12 Burpees Odd min- 12/10 Calorie Row