August 31 – Sept 5

Bro sesh. @seanchirone @i_am_cl13 @cammcgaffey

A video posted by crossfit addiction (@cfaddiction) on

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Monday

Back Squat (3×3 75% Then Max Reps)
Shoulder Press (3×3 75% Then Max Reps)
Cobra (Time)
3 Rounds For Time
18 Thrusters 95/65lbs
15 Burpees
12 Pullups

Tuesday

Trap Bar Deadlift (3×3 75% then max reps)
Dreamcatcher (Time)
10-9-8-7-6-5-4-3-2-1
Power Clean 115/85
Push Press 115/85
Kettlebell Swings 70/55lbs

Wednesday

Bench Press (3×3 75% then max reps)
emom for 30 min
1. 10 Calories Row
2. 15 DB Lunges
3. 25 DU’s
4. 10 T2B
5. 5 Pistols each leg (or 15 air squats)
6. 12 Pullups (4 Muscle Ups)
7. 15 GHDs
8. 10 Deadlifts 225/155
9. 200ft sprint Holding a Med Ball
10. 10 DB Step-Ups

Thursday

Front Squat (3×3 75% then max reps)
AMRAP in 4 min
12 Wallballs 20/14 Must be unbroken
13 KB Swings 55/35 Must be unbroken
1 min rest
AMRAP in 4 Min
12 G2OH 135/95
13 Box Jumps 24/20
rest 1 min
REPEAT (20 min clock)

Friday

Box Squats (3×3 75% then max reps)
 Metcon (Time)
5 Snatch 95/65
5 Snatch 115/75
5 Thruster 115/75
5 Thruster 135/95
5 Clean & Jerk 135/95
5 Clean & Jerk 155/105
400m Run
5 Clean & Jerk 155/105
5 Clean & Jerk 135/95
5 Thruster 135/95
etc.

Saturday

Partner WOD
3 Rounds
40 Abmat Situps 1 person working
30 Pullups 1 person working
20 Front Squats 95/65 1 person working
10 Burpees BOTH TOGETHER

Aug 17-22

Book a free visit and try CrossFit:

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Monday

Shoulder Press (max)
“Heat”
10-9-8-7-6-5-4-3-2-1
Pullups
Power Cleans 135/95lbs
Flash Pushups
Sprint 200ft

Tuesday

Power Clean (max)
Workout
1 min max reps
1 min rest
Thrusters 135/95 OR OHS
Box jumps 30/24
MU’s or Pullups/Dips
Row Meters
GHD Situps
KB Swings 70/55
record reps of each exercise.

Wednesday

Back Squat (max)
Metcon (Time)
3 Rounds
400m run
20 Tire flips
20 HSPU or 20 Push Press 95/65

Thursday

Trap Bar Deadlift (max)
WOD
AMRAP in 10 Min
35 Jumping Pullups
15 OverHead Walking Lunges 45/25

Friday

Bench Press (max)
Front Squat (max)
WOD
Version 1
EMOM for 12 min
ODD
4 Pushups
10 Situps
EVEN
5 Deadlifts 185/135
5 Burpees
Metcon (No Measure)
Version 2
EMOM for 12 min
ODD
4 Clapping Pushups
8 Toes To Bar
EVEN
5 Deadlifts 225/155
5 Burpees

Saturday

“Thirteens”
Complete in any order:
13 Chest-2-Bar
13 Goblet Squats 53/35 KB
13 HSPUs
13 Box Jumps 30/24
Row for 13 Calories
13 Toes to Bar
13 Shoulder-2-OH 135/95
13 OH Walking Lunges 45/25
13 Kettlebell Swings 53/35
13 Wallballs 20/14
13 Burpees
13 GHD Situps
13 Back Squat 135/95 (From Ground)

Aug 10-15

Full House #crossfitaddiction

A photo posted by crossfit addiction (@cfaddiction) on

Kennesaw’s oldest and largest Crossfit:

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Monday

Back Squat (3×3)
Metcon (AMRAP – Reps)
AMRAP 5 MIN
4 C2B Pullups
4 Burpee Box Jumps
4 Hang Squat Cleans 135/95
Metcon (No Measure)
EMOM for 10 Min
EVERY MINUTE FOR 10 ROUNDS:
3 Deadlifts 225/135
4 Clapping Pushups
5 Jumping Lunges

Tuesday

Shoulder Press (3×3)
Box Squats (3×3)
Metcon (Time)
Run 400m
30 DU’s
20 Snatch 75/55
10 HSPU
Run 400M
10 HSPU
20 Snatch 75/55
30 DU’s

Wednesday

Bench Press (3×3)
Trap Bar Deadlift (3×3)
OPT Partner Test (Time)
Partner WOD
3 rounds
Row 250m
21-15-9
Kettlebell Swings 70/53lbs
Thrusters 95/65
Burpees
End on: Row 250m
Rest 2 Min Between Each Round

Thursday

Power Clean (3×3)
Metcon (Time)
4 Rounds
1 Down & Back Sled Push
1 Cone Sprint
5 Muscle Up, 2 Rope Climb, 15 Pullups
*After each round rest 1 Min

Friday

Front Squat (3×3)
Metcon (Time)
Chipper (1 round)
80 Floor Sweepers 95/65
60 Wallballs 20/14
40 Calories Row
20 DB Step-Ups 25/15
10 DB Man-Makers 25/15

Saturday

Filthy Fifty (Time)
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Aug 3 – 8

Interesting versions of ground to overhead #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Make a choice today to improve your life:

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Monday
Bench Press (3×3)
Deadlift (3×3)
Metcon (Time)
Team WOD
3 Rounds
25 Pullups 1 person working
25 Thrusters 95/65lbs 1 person working
25 Box Jumps 24/20″ 1 person working
While Rowing 1,500m 1 person working

Tuesday
Power Clean (3×3)
Hang Power Clean (3×3)
Metcon (AMRAP – Reps)
AMRAP in 15 Min
4 Pushup-Bar-Over-Burpees
6 Hang Squat Cleans 135/95
8 Toes To Bar
10 Jumping Lunges

Wednesday
Back Squat (3×3)
Push Press (3×3)
Metcon (AMRAP – Rounds)
EMOM 24 min (4 rounds)
*Everything must be unbroken*
20 DU’s (2x singles)
10 KB Swings 55/35
10 Wallballs 20/14
10 DB Snatch 55/35
10 GHD Situps
10 Goblet Squats 55/35

Thursday
Shoulder Press (3×3)
Box Squats (3×3)
Metcon (Time)
Chipper (1 round)
8 Snatch 115/75
Row 20 Calories
Sled Push
Sprint 200 ft (NOT METERS)
10 Thruster 135/95
Row 15 Calories
Sled Push
Sprint 200 ft
12 Deadlift 225/155
Row 10 calories
Sled Push
Sprint 200 ft

Friday
Front Squat (3×3)
Trap Bar Deadlift (3×3)
Metcon (Time)
Run 400m
10 Tire Flips
15 Dips
2 Rope Climbs or 20 Ring Rows
25 Squat Box Jumps 24/20
2 Rope Climbs or 20 Ring Rows
15 Dips
10 Tire Flips
Run 400m

Saturday
Metcon (AMRAP – Reps)
AAL Social Div WOD Testing
AMRAP in 12 Minutes
40 Wallballs 20/14 1 person working
30 Lunges 95/55 1 person working
20 Push Press 95/55 1 person working
10 Snatch 95/55 1 person working
*Begin the workout with 20 Toes To Bar “Buy-In” (for the team NOT each person)

Each and every week we have several new visitors. Most are intimidated or scared to try CrossFit. If they have the courage to join in on a class workout, their fears are immediately erased. We have a wonderful, supportive group of members from Kennesaw and Acworth who range from 12 years old to 60+ years old. Each person is on a journey to improve their health and fitness level and we do it in a safe, fun environment. Please, take 30 seconds and Book A Free Visit so you can experience the joyous feeling of increased energy and overall better health!

July 27 – July 31

We had 4 visitors last week. None of them had tried CrossFit in the past. All 4 loved it! Book a free visit and see what you’ve been missing:

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Monday

Back Squat (3×3)
Beast 12 (Time)
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20”
20 Double-unders
25 Ring dips
20 Toes To Bar
30 Kettlebell swings 70/55
30 Sit-ups
20 Hang squat cleans, 75/45lbs
25 Deadlifts
30 Wall balls, 20/14
3 Rope climbs

Tuesday

Power Clean (3×3)
Metcon
3 Power Snatch EMOM of 4 MIN
Add Weight
3 Hang Squat Cleans EMOM for 4 MIN
Add Weight
3 Deadlifts EMOM for 4 min
Metcon (Time)
15 Ground To Overhead 95/65
Run to Mailbox
15 SDHP 95/65
Row 300m
Rest 1 min
REPEAT

Wednesday

Bench Press (3×3)
 Box Squats (3×3)
 Metcon
3 Rounds
30 Sec Max Reps
20 Sec Rest
Toes To Rings
DB Step Ups 30/20 (24/20″)
Slamballs
GHDs

Thursday

Trap Bar Deadlift (3×3)
 Push Press (3×3)
 Metcon (AMRAP – Rounds and Reps)
RX Version
5 MIN AMRAP
5 Bar Over Burpees
10 Barbell Lunges 95/65
10 Thrusters 95/65
10 HSPU 1 abmat
Rest 3 MIN
Repeat.
Metcon (AMRAP – Rounds and Reps)
RX+ Version
5 MIN AMRAP
5 Bar Over Burpees
6 Barbell Lunges 135/95
6 Thrusters 135/95
6 Deficit HSPU (on 45lb plates)
Rest 3 MIN
Repeat.

Friday

Front Squat (3×3)
 Hardest WOD Ever (Time)
5 Rounds
8 DB Press + Step Ups 30/20 (24″/20″)
8 Tire Flips 450/250lbs
8 Barbell Lunges 115/75lbs
8 Bench Press 165/105lbs
1 Sled Push 2×45/2x25lbs

Solo or Partner WOD. Your choice.

Saturday
CLOSED for the Atlanta Affiliate League X&Y team competition at Venture CrossFit.