sprints

Sunday 8.30.2015

Don't forget that AM Class time change Monday 8/31! 

5:30/6:30/8:30 am Mon-Thur and 6/8:30 Fri

CrossFit Alpharetta Track Day

Meet at the gym at 9:30 and head over to the Alpharetta High School Track together. Bring water and sunscreen! Coach Nick promises a great time and an even greater workout. 

Sunday 7.12.2015

STRENGTH/SKILL

3 x 400m Sprint
*3 min Rest*

CONDITIONING

For Time:
75 Med Ball Clean 20/14
75 Wall Ball 20/14

Wednesday 6.24.2015

wodSTRENGTH12 x 3 Floor Press Wide/Middle/Close Grip @ 60%

CONDITIONING 8 min AMRAP: 20m Shuttle Sprint CTB Pull-Up HR Push Up 20/2/2, 40/4/4, 60/6/6…

Finisher 3 x 30 sec DB Fold Ins 3 x 10 V-Ups

COMPETITION 3 x 10 Barbell Row 2 x ME Push Up

Sunday 5.31.2015

wodSTRENGTH/SKILL10 min Handstand/HSPU/Handstand Walk work

CONDITIONING For Time: 10 x 100m Sprint *2 min rest* 

Monday 4.6.2015

wodSTRENGTHA. 12 x 3 Back Squat @ 70% B. 3 x 10 Squat Jumps

CONDITIONING 10 min AMRAP: 10 Russian KB Swing 53/35 10 Goblet Squat 53/35 200m Sprint

Finisher 3 x 1 min ME Sit Ups

COMPETITION 5 x 8 GHR 3 x 25 Banded Pull Through

Friday 1.23.2015

wodWORKOUT WITH MOM & DADSATURDAY, JANUARY 24 @ 9:30AM

STRENGTH

A. 1 RM Sumo Deadlift B. 3 x 8 Bulgarian Split Squat (8 per side)

CONDITIONING 10 min AMRAP: 200m Sprint *10 Deadlift 185/115

Finisher 50 Banded Pull Through 30 Strict Leg Raise

COMPETITION *use Axle for Deads For time: 1000m Row 50 Alternating Pistols

Wednesday 1.14.2015

wodSTRENGTHA. 1RM Front Squat  B. 3 x 10 Lateral Step Ups (per side)

CONDITIONING For Time: 50 Russian KB Swing 200m Shuttle Sprint 40 Russian KB Swing 160m Shuttle Sprint 30 Russian KB Swing 120m Shuttle Sprint 20 Russian KB Swing 100m Shuttle Sprint

Finisher 3 x 12 Back Ext w/ Barbell

COMPETITION 3 x 20 Reverse Hyper 4 x 50’ Reverse Sled Drag

Tuesday 11.4.2014

wodSTRENGTH20 min to find 1rm Hang Clean

CONDITIONING 8 min AMRAP: 5 Cleans 135/95 10 Burpees over the bar

Finisher 50 V-Ups

COMPETITION 8 x 2 Clean Pulls 105% 5 x 30 sec Airdyne Sprint

Sunday 11.2.2014

wod CONDITIONING 5 Rounds: 300m Row 10 DB Snatches 40/30 (10 per arm) *1 min rest 

Sunday 10.19.2014

wod CONDITIONING Pick Your Poison! 10 Rounds with 1 min rest between rounds of any combination: 100m Shuttle Sprint 60 Sec Airdyne Sprint 150m Row 15 Burpees

Monday 10.13.2014

wodSTRENGTHA. 8 x 3 Bench @ 60% every 90 sec B. 3 x 12 Bent Over Barbell Row

CONDITIONING For time:

5 Rounds 10 Push Press 95/65 200m Sprint

5 min Rest

3 Rounds 10 Push Jerks 135/95 200m Sprint

Finisher *50 Pushups in as few sets as possible

COMPETITION *30 HSPU in as few sets as possible

Sunday 10.12.2014

wodSTRENGTH200m Sprint 3 min rest 200m Sprint 

CONDITIONING For time: 1000m Run 50 Med Ball Cleans

Monday 9.29.2014

wodSTRENGTHA. Floor Press 2 RM B. Fat Man Row 3 x 10 

CONDITIONING 12 min AMRAP: 5 Burpees 10 Push Press 95/65 200m Sprint

Finisher *3 x Max Handstand Holds 100 Band Pull Aparts  

COMPETITION *HSPUs instead of Handstand Holds 10 Muscle Ups for Time