WOD - CrossFit Chamblee

ANNOUNCEMENTS

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Sunday, Oct 17

Workout of the Day

Warm-up (Not Scored)

FOR TIME (10:00 CAP)
400m Run
10 Up-Downs
10 Push-Ups
5 Pike Push-Ups
10 Burpees
5 Burpee broad jumps
10 Ring Rows
5 Strict Pull-Ups
10 KB DL
10 Russian KB Swing
10 KB Swing

CRAIN (Time)

2 rounds for time of:
• 34 push-ups
• 50-yard sprint
• 34 deadlifts, 135/95 lb.
• 50-yard sprint
• 34 box jumps, 24-inch box
• 50-yard sprint
• 34 clean and jerks, 95/65 lb.
• 50-yard sprint
• 34 burpees
• 50-yard sprint
• 34 wall-ball shots, 20/14 lb. ball
• 50-yard sprint
• 34 pull-ups
• 50-yard sprint

Saturday, Oct 16

Workout of the Day

Warm-Up (Not Scored)

LINE DRILLS (20m for each drill, light jog back to starting position)
Walking Knee Hug
Walking Quad Stretch
Butt Kickers
High Knees
Power Skip
Broad Jumps
Bear Walk

Immediately Into…

3 SETS - with a barbell
12 Goodmornings/Deadlifts/Front Squats
12 Hang Power Cleans
12 Shoulder to Overhead

Partner Workout (Rounds + Reps)

AMRAP 25:
400m Team Run
4 Rounds of “Macho Man” (135/95) - Partners alternate full rounds
75 Double Unders or 15 Burpees - Both partners must perform, working at same time

1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

Solo Option (Rounds + Reps)

AMRAP 25:
400m Run
2 Rounds of “Macho Man” (135/95)
75 Double Unders or 15 Burpees

1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

Friday, Oct 15

Workout of the Day

Warm-Up (Not Scored)

AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.

Barbell (Load)

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout (Time)

5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)

(Score is Time)

Thursday, Oct 14

Workout of the Day

Warm-Up (Not Scored)

3 SET (7:00 HARD CAP)
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges

Skill (Other / Text)

3 SETS FOR QUALITY
3-5 Strict Toes to Bar

Into...

3 SETS FOR QUALITY
5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

Workout (Rounds + Reps)

AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows

(Score is Rounds + Reps)

Wednesday, Oct 13

Workout of the Day

Warm-Up (Not Scored)

EMOM x 10:00 MINUTES
MIN 1 - :20/:20 SA DB Arnold Press
MIN 2 - :20/:20 SA DB Front Squat
MIN 3 - :20/:20 SA DB Deadlift
MIN 4 - :40 Sit-Thrus
MIN 5 - :40 Hollow Hold

Ellen (Time)

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Finisher (Other / Text)

FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

Tuesday, Oct 12

Workout of the Day

Warm-Up (Not Scored)

2 ROUNDS
30 Singles
10 Step Back Lunges
5 Push-Up + Shoulder Tap

2 ROUNDS
30 Singles (Single, Single, High Jump)
10 Narrow Stance Squats
10 Slow Shoulder Taps*

*Switch to Pike Shoulder tap in 2nd Round

Skill (Other / Text)

EMOM x 12 MINUTES
MIN 1 - :45 Practice GOAT Option
MIN 2 - :45 Row or Bike EZ

GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders

(No Measure)

Workout (Rounds + Reps)

AMRAP x 15 MINUTES
8-10-12-14...and so on *
Air Squats **
Abmat Sit-Ups ***

* 30 Double Unders after each full round
** Alt. Pistols Optional
*** Medball Abmat Sit-Ups Optional

(Score is Rounds + Reps)

Monday, Oct 11

Workout of the Day

Warm-Up (Not Scored)

4 ROUNDS
(:15 each)
-- Jumping Jacks
-- Groiners*
-- Alt. V-Ups**
-- Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners
**Option to alternate between Alt. Supermans each Round
***Rounds 3 and 4 switch to Jumping Squats

Barbell (Load)

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

THE CALI BEAR (Load)

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)*

Score is load. Please also note rounds completed.

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanic

Sunday, Oct 10

Workout of the Day

Warm-Up (Not Scored)

400m Jog

then...

AMRAP 10:
10 Scap Push-Ups
10 Push-Up to Pike
:30 Pike Hold
10 Up-Downs
:30 Plank Hold
10 Alt. Push-Up to Star Plank*

*Perform a Push-Up and rotate into a Star Plank before returning to the next rep.

LOREDO (Time)

Six rounds for time:
• 24 Air Squats
• 24 Pushups
• 24 Walking Lunge Steps
• 400m Run

Time Cap - 35:00

Compare to 2/21/2021.