Nov 2 – 7

Great judges make great events. Thanks to our judges for putting in an 8 hour day of hard work on a Saturday. #octoberfest #atlantaleague

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We’d love for you to try our CrossFit gym:

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Monday

Back Squat (3 emom for 5 min)
Shoulder Press (3 emom for 5 min)
Deadlift (2 emom for 5 min)
Metcon
AMRAP in 15 min
4 Burpees
6 Pullups
8 Wallballs 20/14
Run to Wall & Back
*Only whole rounds count towards score

Tuesday

Hang Power Clean (2 EMOM for 10 Min)
Thruster (1 EMOM for 5 Min)
Salvation (Time)
800M Run
30 Wallballs 20/14
1,000m Row
30 Burpees
200 Jump Rope
30 Tire Flips

Wednesday

Metcon (Time)
“10,000/7,000 lbs”
Deadlift
Bench
Front Squat
*1 rep of each, as many rounds as it takes to hit 10k/7k lbs. You pick the weights for each lift.
*10k for men, 7k for women.

Thursday

Push Press (2 EMOM for 5 MIN)
Weighted Dips (3 EMOM for 5 MIN)
Weighted Pull-ups (2 EMOM for 5 MIN)
Metcon (Time)
Rest 1 min between rounds
6 Rounds
Odd Rounds (1-3-5)
12 KB swings 70/55
12 Box Jumps 30/24
Even Rounds (2-4-6)
Row 200m
12 DB Lunges 30/20lbs

Friday

Front Rack Lunge (4 EMOM for 4 Rounds)
Metcon (Time)
1 L-sprint inside
20 DU’s (60 singles)
10 Pullups or Toes To Bar
20 GHD Situps
10 Clean & Jerk 135/95
20 Pushups
1 L-sprint inside
*Rest 1 min then repeat from the bottom up ending on 20 DU’s and L-Sprint

Saturday

Bench Press (10 rep max)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

 

This week we are ramping up our strength program with more lifts and a little more intensity. We also are cutting back on a few of the metcon times so that we stay in the 6-11 minute range on most of these WODs. I feel that when we do more than 3 WODs a week that are 15-20 minutes, we start to feel worn down and little nagging aches and pains keep us out of the gym. So let’s hit the strength lifts hard and push extra hard on those short sprint metcons!