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170624 (Weekend)

 

Saturday – Partner WOD

In teams of two, complete the following for time:
2000m Row
50 Strict Pullups
100 KB Swings (53/35)
100 Burpee Box Jump Overs (24/20)
100 KB Swings (53/35)
50 Strict Pullups
2000m Row

One partner works at a time. Split up reps however, but row must alternate every 200m.

 


 

Sunday – Hero WOD

“Hall”

5 rounds for time:
3 Cleans (225/155)
200m Sprint
20 Kettlebell Snatches (53/35) (10 each arm)
Rest 2 minutes

 

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

 

170623 (Friday)

 

Strength

Romanian Deadlifts 3×5

Take 2-3 warmup/build sets, then perform your work sets heavy.

 

 

Metcon

EMOM 14:
Even: 8 Burpees
Odd: 12 Knees to Elbows

then…

Cashout: 50 Double Unders

 

170622 (Thursday)

 

Strength

Push Press 5×3

Use racks. Take 2-3 warmup sets to build to a heavy set, then perform your work sets.

 

Metcon

For time:
100 Wallballs (20/14)
while…
EMOM: 2 Power Snatch (135/95)

At 3-2-1-GO, perform 2 Power Snatches, then begin 100 Wallballs for time, stopping every minute on the minute to perform 2 Power Snatches.

 

170621 (Wednesday)

 

Barbell

Hang Squat Clean 3×3

Take 2-3 warmup sets to build to a heavy triple, then perform your work sets.

 

Metcon

Every 5 minutes for 25 minutes (5 rounds):
Run 400m
15 Box Jumps (24/20)
10 Pullups

 

170620 (Tuesday)

 

WOD

— At 3-2-1-GO
AMRAP 8:
3 Muscle-Ups
3 Squat Snatch (155/105)

— Start at 12:00
3 rounds:
21 Wallballs (20/14)
14 HSPU
7 Deadlifts (315/205)

— Start at 26:00
400m run
20 Clean & Jerks (95/65)

 

170619 (Monday)

 

Strength

Back Squat 3×5

Take 2-3 warmup sets to build to a heavy set, then do all your work sets at that weight.

 

Metcon

Rowing intervals:
1km
800m
600m
400m
200m

Score total time. Rest 2:00 between each row.

 

170617 (Weekend)

 

Saturday – Team WOD

In teams of three, complete 5 rounds for time:
Row 400/300m
20 KB Swings (53/35)
5 Wall Walks

Each team member will start at a different station and may not rotate to the next station until all team members have completed their task.

 


 

Sunday – Skill Day

EMOM 12:
Min 1: Supine Ring Rows x 8 reps
Min 2: L-Seated DB Press x 8 reps
Min 3: Tempo Pushups (30X1) x 10 reps

then…

For quality:
30 Ring Dips

then…

EMOM 14:
Odds: 20 Unbroken Wallballs (20/14)
Evens: 12 Unbroken C2B Pullups

 

CFC Community Group on Facebook

I just want to say a huge thank you to all of you that have played with, held, soothed, loved on, coddled, selfied, or simply tolerated the presence of our tiny human over the past 6 months. Yall make it possible for Jeremy and I to still WOD it up everyday, and without all of you it would never work (and I would totalyyyy still have a lot more baby weight).  Thanks for being our village. ❤️ #cfcisreallyfam

Comment on Facebook

Always a pleasure!

She's part of the tribe ❤️

Amen to that sister! This mama thanks you all too!!

We love the three of u...we are one big family

#auntiemandytotherescue!!!

Love that little one 💕

+ View previous comments

I'm feeling like a CFC slacker. I've been to class twice in two weeks because of travel and meetings. So next week I'm doing Monday-Friday Nooners. Who's joining me? ... See MoreSee Less

Comment on Facebook

Welcome to the club i been making it only 1x a week 😭😭😭😭

Feeling your pain and I've still got another long week of travel next week. Ugh

Lets be sure to clean up after ourselves because whomever left this behind owes me a burpee for every pound I had to put away!

Comment on Facebook

That's a lot of weight. Def wasn't me :)

275#=275 burpees😁

Shake weight!!!

That was me. Sorry about that.

"I'm not mad, I'm just...disappointed."

+ View previous comments

3 days ago

CrossFit Chamblee

HEADS UP, PM CREW: Because of the nonstop rain and poor drainage, the rear parking lot is a lake. Seriously, shin deep water. *Park down there at your own risk.*

You can park in the front lot. The front door will be open.
... See MoreSee Less

Comment on Facebook

#swimwod

Sounds like a challenge to me!

3 days ago

Kayla Donahue

Be sure to stay for yoga tonight at 7:30pm!! ... See MoreSee Less

4 days ago

Dan Mathews

Would anyone be willing to run me home after 5:30's wod today? The old alternator decided to crap out on Blue. ... See MoreSee Less

Comment on Facebook

Where do you live? I can take you home after the 6:30 and before vball at 8

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