Wed-Thurs

Morning classes nice and full today! #crossfitaddiction @pcollin9 @rockonmylife @ryan_p_

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Wednesday
Metcon (Time)
Partner WOD
10 Toes To Bar
20 Pullups
30 Squat Box Jumps
40 Tire Flips
50 Slamballs
60 KB Swings
70 Pushups
80 Lunges
90 DU’s

Thursday
Power Snatch (10 sets of 2 EMOM)
Power Clean (10 sets of 2 EMOM)
Metcon (Time)
50 Chinups
100 Situps
300 Jump Rope
EMOM, stop and run to the wall and back.
IN ANY ORDER

Reading
1. Reflect on Your Journey
2. How much faster can I run if I lose weight?
3. It’s All in Our Heads: How I’m Getting Over Self Doubt and Finding My Inner Athlete

Mon-Tues

Our version of cardio #crossfitaddiction

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Lose weight for the Summer!
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Monday
Back Squat (3 sets of 5 on 90 sec clock 75%)
Back Squat (3 sets of 3 on 60 sec clock 85%)
Mashup (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes
3 Renegade Man-Makers 30/20
6 Atomic Situps 45/25
12 Floor Sweepers 135/95

Tuesday
Deadlift (rack pull DL 85%)
Metcon (Time)
21-15-9
Box Jump 24/20″
Wallballs 20/14
Snatch 95/65

Reading
1. Focus on Food
2. Scaling the Pullup
3. Paleo Snicker Slices

Mon March 23 – Fri March 27

21-15-9 wallballs to 12 feet and 70/55lb kb swings. Love these spicy short & heavy metcons #crossfitaddiction

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Live near Kennesaw and want to try CrossFit?:
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Monday
Power Snatch (3 EMOM)
Power Clean (3 EMOM)
Sumo Deadlift (3 EMOM)

Metcon (AMRAP – Rounds)
90 seconds AMRAP, Rest 30 sec
6 Rounds
10 Wallballs 14/10lbs
10 GHD’s (or 20 situps)
10 Ring Rows
Metcon (Time)
5 Rounds
10 Thruster 95/65
10 Burpees
25 DU’s
Sprint 100 feet
Tuesday
Shoulder Press (2 reps)
Push Press (2 reps)
Push Jerk (2 rep )
Pull-ups (4 then 3 then 2 reps.)

Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
6 Toes To Bar
6 Hanging Squat Clean 135/95

Metcon (No Measure)
10x sprints
run forwards then backwards
rest 30 seconds

Wednesday
Thruster (95-115-135-155-175. 65-75-90-105-115)
thruster ladder.
20 sec max reps. 40 sec rest.
300 Workout (Time)
25 Pullups
50 Deadlifts 135/95lbs
50 Pushups
50 Box Jumps 24/20
50 Floor Wipers 135/95lbs
50 KB Clean & Press 35/25
25 Pullups

Thursday
Power Snatch + OHS(complex)
1 power snatch and 3 OHS

Metcon (AMRAP – Rounds)
EMOM 15 min
1. 10 DB Snatch 50/30lbs
2. 4 pistols each leg
3. 8 barbell lunges 95/65
4. 8 barbell push press 95/65
5. 5 Burpee box jumps 30/24″

Friday
Bench Press (10 rep max)
Back Squat (10 rep max)

Metcon (Time)
Mini Kong
5 Rounds for Time of:
3 Deadlift, 315/225
4 Chest-2-Bar Pullups
5 Cleans 185/125
6 Handstand Push-Ups

King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups

Tues – Fri, March 17 – 20

Summer is here. Time to get in shape:
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Tuesday

EMOM for 6 MIN
1 Sled Push
5 Pushups

Workout #2
Run 400m
rest 1 min
Run 400m

Wednesday

Metcon (Time)
80 Floor Sweepers 95/65
80 Single Unders
80 Lunges
40 Slamballs
40 Hurdle Jumps
40 Air Squats
20 Ring Rows
20 Half Burpees
20 Dips

Thursday

21-15-9
Wallballs 20/14lbs to 12’/10′
KB Swings 70/55

Friday

AM & PM Workout
10-9-8-7-6-5-4-3-2-1
Pullups
Thrusters 95/65

Reading

1. The Importance of Quality Skills Practice
2. 5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience
3. Minimizing Injury: Running Considerations for Larger Athletes
4. How To Let Go of What You Wanted To Happen
5. Should We Stop Blaming the Glutes for Everything?

Wed – Fri

Live in Kennesaw or Acworth and want to try CrossFit?
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Wednesday

Front Squat (3 rm)
Shoulder Press (3rm)

AM WOD
30-20-10 reps
Floor Sweepers 115/65
Step Ups onto box 24/20″
Ground To Overhead with plate 45/25

PM WOD
AMRAP in 5 MIN (1 rd = 12 Reps)
Rest 2 MIN, repeat
3 MU or 5 CHINUPS Strict
3 Squat Snatch 115/75
3 Burpee-Box Jumps 30/24″
3 Tire Flips 

Thursday

Split Jerk (2 RM)
Overhead Squat (3 RM)
“The Chief” Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute. Repeat for a total of 5 cycles

Friday

Deadlift (3 RM)

AM WOD MUST BE UNBROKEN
15 KB Swings
15 Goblet Squats
15 DB Push Press
Row 500m repeat.
End on 500m after round 2.

PM WOD EMOM for 9 min
2 Thrusters 95/65
5 GHDs
1 Rope Climb