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AMRAP 30:
50 Double Unders
40 Kettlebell Swings (53/35)
30 Wallballs (20/14)
20 Overhead Squats (95/65)
10 Strict Pullups
Partner A starts with 50 double unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wallballs, Partner B does 20 overhead squats, Partner A does 10 strict pullups, then Partner B does 50 double unders... and so on.
Posted Single-Leg Deadlifts x 8 reps per side @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds per side
Rest 60 seconds
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24''/20'')
250 Meter Row
50 Double Unders
50 Air Squats
25 Pushups
Note times for each of your 5 sets, paying particular attention to your abillity to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.
Strict Shoulder Press x 4 reps
Go as heavy as possible!
Push Press x 4 reps
Go EVEN HEAVIER!
40/30 Calorie Bike
40 Burpee Pullups
(pullup bar at least 6″ above standing reach)
Back Squat x 5 reps @ 75-80% 1RM
Rest 2 minutes
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold
Use the heaviest kettlebell you can handle and note the weight of the kettlebell along with your time.
2 Snatch Lift-Offs + High Hang Snatch (full squat)
(pause 2 seconds at kneecaps on each of the lift-offs)
Build from approximately 65% 1RM to today’s heavy. If you miss, reduce the load and repeat that set.
7 Power Snatches (135/95)
14 Toes to Bar
400 Meter Run
3 Rounds of “Macho Man” (135/95)
50 Double Unders
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
100 Alternating Front Racked Reverse Lunges (135/95)
400 Meter Run (together)
80 Push Presses (135/95)
400 Meter Run (together)
60 Power Cleans (135/95)
400 Meter Run (together)
40 Dumbbell Box Step-Overs (55/35; 24/20)
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)
CFC on Facebook
Memorial Day is right around the corner. Whether it's your first time doing CFC Memorial Day "Murph" 2019 or your tenth, this article has everything you want to know. You'll learn why we do it and strategies to get you through the WOD in the smartest way possible. READ ON.
Yes, You Can Handle CrossFit's Memorial Day Murph Challenge
Everything you need to know to take on CrossFit's most legendary hero WOD this Memorial Day.Running might not be our favorite thing, but doing it together always makes it that much more fun.
Another great year at the Brookhaven Bolt 5K. For some of our members, it was even their VERY FIRST 5K. Congrats to all our finishers who came out and took on 3.1 miles!
You’ve got to believe it’s already yours. That’s the secret of manifestation. 👊🏼
Believe you can do it and you’re more than half of the way there! Today is your day. Take control and make it your best.
Today's #SaturdaySnack is a vegan broccoli chickpea curry salad. Summer's here which means you're probably looking for something fresh! Well this recipe makes a killer broccoli chickpea salad with curry flavors and an amazing tahini dressing.It packs in plenty of protein and fiber for a satisfying lunch that’s perfect for meal-prep. Plus it takes less than 20 minutes to throw together.🍴
Vegan Curried Broccoli Chickpea Salad | Ambitious Kitchen
Fresh vegan curried broccoli chickpea salad with an amazing tahini dressing. This salad packs plenty of protein and fiber for a satisfying lunch that's perfect for meal-prep!Shout out to this amazing, hard working group who came out early on a Saturday to work on their power/squat clean at Coach Davis Burnett Barbell Clinic!
Take what you learned guys and now use it every time you see these movements in the WOD.
Can you guess the day of the week people are least likely to workout? That's right...Fridays.
All the more reason to get your butt in the gym today, right? 🤷🏽♂️
If you want to see results, that means going after your goals even on the weekends.
If you want better results, make better choices. 👊🏼
CrossFit benefits runners and running benefits CrossFit athletes- plain and simple. So step out of your comfort zone and join us this Saturday at the Brookhaven Bolt!
Here's a shot from last year's group. Check out our Facebook Event details: www.facebook.com/events/632670647171564/
How many of y’all can do a L Sit on the rings and smile? This takes some serious talent! 🤩
When you enjoy the work and are determined to get after your goals, it really can be a good time! We love how Valerie makes this look FUN and effortless! Be like Val and make the WODs fun, Friends. After all, we're in it together. 🤗
📸: Eduardo Cabanas
There are few things you can do in the gym that provide more satisfaction than nailing a heavy clean. An excellent exercise- but a tough one to master.
Coach Davis Burnett wants to help you master yours. There’s only 1️⃣ spot left in his barbell clinic this Saturday on the power clean/squat clean. Sign up today! Link: crossfitchamblee.pike13.com/e/99241486
Today's #SaturdaySnack is healthy banana oatmeal pancakes. Because who wouldn't love a Mother's Day brunch of fluffy healthy cakes?! Naturally gluten and dairy free, they contain no flour or added sugar. Get ready for a simple yet delicious breakfast that you can make right in the blender. No flour, butter or sugar... it's PANCAKE TIME.
Banana Oatmeal Pancakes (made in the blender!) | Ambitious Kitchen
Banana oatmeal pancakes made right in the blender! These fluffy healthy pancakes are naturally gluten free & contain no flour or added sugar.