CrossFit Johns Creek

Strength: Deadlift – work to a heavy set of 5 – no tap & gos – set up between each reps

Then, five rounds for time of:

• 15 Goblet squats (24/16k)
• 15 Wall balls (20/14lb)
• 10/10 Step ups onto 20″ box with plate locked overhead (45/25lb)

Strength: Press – work to a heavy set of 3

Then, AMRAP 12 minutes (using the same barbell) of:

• 5 Thrusters (115/75lb)
• Hang Power Clean
• Sumo deadlift high-pull

“The Chief”

Max rounds in 3 minutes. Perform 5 rounds, rest 1 minute between rounds. Add total rounds + add total reps.

• 3 Power cleans (135/85lb)
• 6 Push-ups
• 9 Squats

AMRAP 10 Minutes of Turkish Get-ups

Then, 3 rounds for time of:

• Run 400m
• 20 Toes-to-bar
• 20 KB swings (absolutely vertical with 24/16k)

Finisher: Max L-sit for time

Strength: Squat – heavy single – suggested rep scheme: 5-3-2-1-1

Then, “Fight Gone Bodyweight”
3 rounds, one minute of each for total reps:

• Burpees
• Pull-ups
• Push-ups with hand release
• Squats
• Sit-ups
• Rest

Tiffany about to get her 200lb squat!

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Some of you know that Coach Joe, aka “Freak” is moving soon to RI. Saturday will be his going away WOD and a Paleo Cookout immediately after. We will still have BOTH the 9am and 10am sessions.

Max reps in two minutes of double-unders.

Then, for time – “Hammertime”

• 20/20 Sledgehammer swings (16lb)
• 200m Waiter walk with 35+/25+ lb dumbbell
• 25m Lunge with plate locked overhead (45/25lb)
• 30/30 Sledgehammer swings
• 200m Waiter walk
• 50m Lunge
• 40/40 Sledgehammer swings
• 200m Waiter walk
• 75m Lunge

Strength: Clean – one rep every minute on the minute, increasing as you go. Get to something maximal in 10 minutes.

Then, five rounds for time of:

• Run 400m
• 3 Power clean (165/105lb)
• 25 Flutter kick (L+R=1)

It was raining as I drove in this morning and the weather called for thunderstorms later, so we changed the WOD. It is now:

“Odd Tabata Intervals”

Perform Tabata intervals of the following:

• Row (for calories)
• Grasshoppers (L+R=1)
• Squats
• Push-ups
• One armed KB swings* (24/16k)

*Switch arms between each work interval.

Tabata intervals are 20 seconds of work followed by 10 seconds of rest. Perform 8 intervals before moving on to the next. You have one minute to switch between exercises.

Your score for each exercise is the lowest reps (or calories rowed) during a work interval for a given exercise. Add up your score for each exercise to get you total score.

—–we will save this one for a sunny day—-

Max reps in two minutes of double-unders.

Then, for time – “Hammertime”

• 20/20 Sledgehammer swings (16lb)
• 200m Waiter walk with 35/25lb dumbbell
• 25m Lunge with plate locked overhead (45/25lb)
• 30/30 Sledgehammer swings
• 200m Waiter walk
• 50m Lunge
• 40/40 Sledgehammer swings
• 200m Waiter walk
• 75m Lunge

Strength: Squat – Work to a heavy set of 3

Then, AMRAP 20 minutes of:

• 5 Push-up
• 7 Toes-to-bar
• 12 Power snatch (75/55lb)

At some point during this WOD you must complete a 1000m row.