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170616 (Friday)

 

Warmup

AMRAP 6:
Athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 air squats as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the squats to tag in their partner.

 

Core

5×10 V-Ups

Between sets:
1 min Back Extension hold

 

Barbell

Hang Clean 3×3

Build to a heave triple.

 

Sprint Metcon

3 rounds for time:
50 Double Unders
10 Goblet Squats 70/53

Time cap: 8:00

 

170615 (Thursday)

 

WOD

2 rounds for time:
400m Run
15 Power Snatch (135/95)
400m Run
15 C2B Pullups
400m Run
15 Front Squats (135/95)

— Rest 7 mins —

For time:
150 Double Unders
50 Handstand Pushups
50 Pistols

Score is total time for both workouts, including rest.

 

170614 (Wednesday)

 

Strength

Bench Press 3×3

Take 2-3 warmup sets to build to a heavy triple, then perform all 3 work sets at that weight. Use a spotter.

 

Accessory

EMOM 8:
Odd: 6 Strict Pullups
Even: 40 sec Handstand Hold

 

Metcon

EMOM 18:
Min 1: 5 Sumo Deadlifts @ 70% of DL 1RM
Min 2: 12/10 cal Row
Min 3: 15 Wallballs (20/14)

 

170613 (Tuesday)

 

Barbell

Deadlift
Take 15 minutes to work up to a heavy triple.

 

Metcon

For time:
100 Dumbbell Snatches
80 Calorie Row
60 Bar Facing Burpees
40 Muscle-Ups (sub: Pullups)

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

TIME CAP: 20:00

 

170612 (Monday)

 

Barbell

Squat Snatch
Take 10 minutes to work up to 75% of 1RM. Then, complete 30 reps for time (10:00 time cap).

 

Endurance

10 x 20m shuttle sprints
1:00 rest
10 x 40m shuttle sprints
2:00 rest
10 x 60m shuttle sprints
3:00 rest
10 x 100m sprints

 

170610 (Weekend)

 

Saturday – Partner WOD

In teams of 2, AMRAP 23:
100 Abmat Situps
100 Calorie Row
100 Deadlifts (225/155)
100 Wallballs (20/14) (10/9)

Complete these sets in any order, with one partner working at a time. You must complete a full set before moving on to the next.

 


 

Sunday – Benchmark Partner WOD

“31 HEROES”

In teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

 

170609 (Friday)

 

Benchmark WOD

“Barbara”

5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 minutes between rounds.

Time cap: 40:00

 

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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