Archives

Warm-up & Mobility: 15 Minutes Strength: Deadlift with 2” deficit – 5-5-5-5 (20 minutes). For form over weight! (Beginners should work from the floor rather than deficit.) Conditioning: 6 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench with a 2ct pause – 20 minutes to work to a heavy set of 3 – form AND TRUE PAUSE over weight! Conditioning: AMRAP 12 minutes of – 5 Box [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy set of 5 Conditioning: 21-15-9 reps for time*: Burpees Power Clean (135/95lb) *Each round is followed by [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 3 High Hang Snatch – OTM for 10 min. These are all from power position, not going down to knee; focusing on working explosive hips and [...]

We are closed today to go to Skydive Atlanta for the Skydive and Murph event. Hope to see you there! Members who cannot attend the event will be welcome to catch a WOD at our sister box, CrossFit [...]

Warm-up & Mobility: 15 minutes Strength: Strict Press – work to a heavy set of 3. When the strict press leaves work to a heavy set of 3 Push-Press Conditioning: 3 rounds of [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 10 minutes – 1 High hang Clean + 1 Hang Clean + 1 Clean – 65% (70% for those that catch in the power position due to mobility) [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 65%x5, 75%x5, 90%x5, 100%x5 – working percentages off 3RM Conditioning: “Helen” – RX is on 3 RFT: Run 400 21 KB Swings (24/16k) 12 Pull-ups [...]

Warm-up & Mobility: 15 Minutes Conditioning: 5 RFT of: (not for RX, ut bfor quality and speed) Run 200m 9 DL (135/95lb) 6 Hang Power Clean 3 S2OH 30 DUs Time cap: 20 min …then Abs by AK [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 minutes – 1 High hang Snatch + 1 Hang Snatch + 1 Snatch –@ 65% (70% for mobility challenged catching in power position – for [...]