Summer bodies are made in the winter:
Tuesday
Strength
Snatch (5×3)
Overhead Squat (5×3)
Workout
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24 / 20 box)
10 Thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Thrusters, (135 / 95 lbs)
10 Box jump overs (24 / 20 box)
10 Overhead squats (155 / 105 lbs)
Reading
1. Burgers and Sweet Potatoes
2. Take Care of Your Mattress
3. Easy way to increase your testosterone and lose weight
Wednesday
Strength
Back Squat
Deadlift
Shoulder Press
AM Workout
5 Rounds
1 Min Slamballs
30 Sec Wallballs
1 Min Sprints
30 Sec KB Swings
PM Workout
2 Min Rounds. 4 Rounds. Add Weight to DL each Round.
1 Cone Sprint
8 Deadlift
8 Half Burpees
8 Pullups
*Must finish under 2 min each round*
Reading
1. The greatest sports supplement you should be taking
2. Milk. It does a body good? (NSFW)
3. Got a Minute? Let’s Work Out
Come support our 4 teams Saturday at UNBROKEN team competition at CrossFit North Atlanta. Competition goes till 4pm.
Thursday
Strength
Power Clean (5×3)
Split Jerk (5×3)
Workout
10 Min
35 Jumping Pullups
15 OverHead Walking Lunges 45/25
Your body says, “Do something active!”
Strength
Front Squat (3×5)
Box Squats (3×5)
Bench Press (3×5)
AM Workout
14 Min
Every 2 Min
ODD
Row 10 Calories
5 Burpees
7 Goblet Squats
9 Pullups
EVEN
Jump Rope 40x
5 Box Jumps
7 Lunges
9 Pushups
PM Workout
2 Rounds For Time
20 GHDs
20 Thrusters 95/65
20 Box Jumps 24/20″
20 KB Swings 55/35
1. BPA in Cans and Plastic Bottles Linked to Quick Rise in Blood Pressure
2. Longevity in CrossFit (pdf)
3. Rise of the Machines (pdf)
Come Visit A Class FREE!
Friday
Strength
Deadlift
Back Squat
Shoulder Press
AM Workout
15-13-11-9-7-5-3 Reps For Time
Floor Sweepers 135/85
Med Ball Squat Cleans 20/14
1 Cone Sprint
PM Workout
10 Min To Complete
2 Sets of 20 Floor Sweepers 135/95
2 Sets of 10 Ring Rows
2 Set of 10 Hurdle Jumps
2 Sets of 4 Pistols Each Leg
2 Sets of 6 KB Swings 70/55
Daily Reading
1. The greatest sports supplement you should be taking
2. Milk. It does a body good? (NSFW)
3. Got a Minute? Let’s Work Out
Saturday
9:30am Partner Workout
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
CrossFit and Boot Camp classes near Acworth and Kennesaw:
Tuesday
Strength
Clean
Jerk
Workout
EMOM for 21 Min
1. 5 Snatch 135/95 (RX+ 155/105)
2. 15 Pullups (RX+ C2B)
3. 15 GHD’s
4. 10 HSPU (RX+ 25# Plates)
5. 10 Lunges 95/65 (Rack Position)
6. 10 Toes To Bar
7. 25 DU’s
1. One of The Best Body Language Tricks I’ve Ever Learned
2. 7 Common Calorie Myths We Should All Stop Believing
3. The Benefits of Being Cold
Wednesday
Strength
AM Workout
2 Rounds, 1 Min Each (10 Min Total)
Pullups + Situps
Wallballs + KB Swings
Jump Rope
DB Snatch + Box Jumps
Thrusters + Burpees
PM Workout #1
Half Angie (Time)
50 Pullups
50 Pushups
50 Situps
50 Squats
Workout
AMRAP in 6 MIN
Power Clean
Hanging Squat Clean
Hanging Power Clean
Jerk
Run Cone Sprint. OR
Power Snatch
Hanging Power Snatch
Hanging Squat Snatch
Sprint.
1. True Confessions: Wearing make up at the box
2. Listen To Your Body: The Worst Fitness Advice
Thursday
Strength
Snatch
OHS
Workout
Row 2k
5 Rope Climbs
8 Squat Cleans 185/130
100 DU’s
You should enjoy your workout. If you do, you’ll want to workout everyday.
Visit CrossFit Addiction or Boot Camp and try a class free:
Strength
Back Squat (3×5)
Deadlift (3×5)
Shoulder Press (3×5)
AM Workout
“fitness challenge”
500m row
50 box jumps 24/20
40 kb swings 55/35
30 burpees
20 goblet squats 55/35
10 tire flips
PM Workout
“2 Minute Defense”
5 rounds at 135lbs
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Rest 2 minutes…Then Repeat
