Archive for April 2017

4/30/17

CrossFit Peachtree – CrossFit Metcon Metcon (No Measure) Every 3 minutes, for 36 minutes (3 sets of each): Station 1 – 40/30 Cal Row Station 2 – 60 Double Unders + 30 Wall Balls 20/14 Station 3 – Run 400 Meters Station 4 – 20 Box Jumps + 20/15 Ring Push-Ups CORE Three sets of:…

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WOD RIFFLE

CrossFit Peachtree – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) -PICK A PARTNER -COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN: 25 MINUTES 50 DEADLIFTS 185/135 25 HANDSTAND PUSH UP 50 AB MAT SIT UPS 25 PULL UPS 50 BURPEES ONE PARTNER WORKS WHILE THE OTHER PARTNER RUNS 200M. RX+ STRICT HSPU AND…

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4/28/17

CrossFit Peachtree – CrossFit Strength 8min Alternating EMOM Dumbbell Bench Press (4×8) Can also use KBs Pull-ups (4×8) STRICT Metcon Metcon (AMRAP – Reps) For Max Reps 4 Rounds 1min Chest to Bar Pullups 30sec Rest 1min Slamballs 40/30 30sec Rest 1min Toes to Bar 30sec RestRx+ Bar or Ring Muscle Ups

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4/27/17

CrossFit Peachtree – CrossFit Gymnastics 4 Rounds 30sec HS 15sec Rest 30sec Lsit 15sec Rest Handstand Hold (4x30sec) *Scale by holding a Pike Handstand with your feet on a box. Body positioned at 90°*Only heels or Toes touching the wall, not your butt, thighs, or backs. *Rx+ Freestanding hold, shoulder taps, 1 arm.. L-Sit (4x30sec)…

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4/26/17

CrossFit Peachtree – CrossFit Strength Thruster (9 Every 90sec for 5sets) All around 50% of 1RM Metcon Metcon (Time) 5 Rounds Run 200m 15 Medball Situps 20/14 15 Wallballs 20/14 15 KBS 53/35Rx+ Sub Atomic Situps for Medball Situps **25min Time Cap** Accessory DB Hammer Curl (3×12) Palms facing each other CORE Hollow Hold with…

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4/25/17

CrossFit Peachtree – CrossFit Strength Press in a Split Jerk (5×3) *Strict Press in your split jerk position, maintain position. *Keep back knee bent Weightlifting 1 Push Press + 1 Power Jerk + 1 Split Jerk (Every 90sec for 12min(8sets)) 1 Complex Every 90sec Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 5 Power…

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4/24/17

CrossFit Peachtree – CrossFit Weightlifting 3 Position Clean w/ 2 Sec Pause in each position (8×2) *Starting around 50% of 1RM Clean Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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4/23/17

CrossFit Peachtree – CrossFit Strength SUPERSET Single Arm Dumbell Press (3×12(6ea)) Ring Rows (3×12) *With feet on a box if possible Metcon Metcon (Time) In Teams of 2 2-4-6-8-10-12-10-8-6-4-2 Squat Snatches 135/95 20-40-60-80-100-120-100-80-60-40-20 Double Unders

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4/22/17

CrossFit Peachtree – CrossFit Strength Front Rack Lunge (4×12(6el)) @30,35,40,45% of 1RM Front Squat *From the ground *Forward Step Metcon Metcon (AMRAP – Rounds and Reps) 22min AMRAP in Teams of 2-3 22reps Each Everyone Burpees! Abmat Situps Ring Dips Thrusters w/ DB 40/20 Hang Cleans w/ DB 40/20*The whole does Burpees together * Split…

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4/21/17

CrossFit Peachtree – CrossFit Weightlifting 1 Hi-Pull, 1 Power Snatch, 1 Snatch, 1 OHS (10min E2MOM (5sets)) 1 every 2min Metcon Metcon (Time) Run 400m w/Slamball 10 Ground to Overheads 135/95 10 Slamballs 40/30 8 Ground to Overheads 8 Slamballs 6 Ground to Overheads 6 Slamballs 4 Ground to Overheads 4 Slamballs 2 Ground to…

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