10/24/14

Posted in WODs

-open gym/rest day-

Homework during open gym:
EMOM 20
Odd: something you suck at
Even: something you hate doing

Girl’s Night WOD
“Isabel”
30x snatches, 135/95#

Girl’s Night Post-WOD Cookout
Starting around 700pm. Bring something to share. Beer is always good.

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10/23/14

Posted in WODs

Accidentally deleted the 8am Sweatshop, but it’s back on the schedule… My bad!

A) Every 90 seconds for 15 minutes
3x snatch grip push press + 1x overhead squat

B) Open WOD 14.1
AMRAP 10
30 double unders
15 power snatches

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10/22/14

Posted in WODs

A) EMOM 20
Odd: power clean + hang clean + jerk
Even: 3-5x muscle ups (or transition work on the low rings)

B) AFAFP
1 lap
10 wall ball
10 kb swing
10 pistol
2 lap
20 wall ball
20 kb swings
20 pistol
3 lap
30 wall ball
30 kb swings
30 pistols

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Don’t forget to order you hoodie at the gym! Money is due by November 4th!

Hoodie order

Posted in WODs

Option #1
Zip up lightweight hoodie
Colors: Kelly green, pink, grey, black, charcoal, navy
Design: CFS cube on front breast and CrossFit South on back
Cost: $20

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Option #2
Heavyweight pullover
Colors: Charcoal only
Design: CrossFit South on front with CFS cube on back
Cost: $40

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Samples are at gym, final design might vary. Must pay in cash in advance or I can charge your account for the amount. Final day to order and pay is 2 weeks from now on November 4th.

10/21/14

Posted in WODs

A) Floor press
5×5

B) AMRAP 20
200m farmer carry
15 pull ups
10 front rack lunges
5 hspu

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10/20/14

Posted in WODs

SQUAT DAY!

Starting the final block of squats, only 3 weeks left!

Work up to 100% of your EDM. Then speed squats and pause squats.

WOD
AMRAP double unders in 3 minutes
-rest 1 minute-
AMRAP abmat sit ups in 3 minutes

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Sunday October 19th Update

Posted in WODs

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First off, a big shout-out to Haley since she did such an awesome job organizing and running her annual Kettlebells for the Kids fundraiser this Saturday. So far she raised $1500 for Children’s Healthcare of Atlanta, and she still has more t-shirts for sale!

Speaking of swag, I’ll have the samples ready for the jackets this week. The light-weight zip up will be $20 and the pullover will be $40 unless we get a lot of people ordering them, then they’ll be a little cheaper. These will be prepaid only. More details will be posted on the website and at the gym once the samples are done.

And like pretty much every Friday night: Girl’s Night WOD! We’ll be cooking out afterwards this Friday, and I’ll have a sign up sheet posted at the gym so you can write down if you’ll be bringing something to the event (food, utensils, beer, cookies, beer…). I’d like to see a much greater turn out this week, including participation from our coaches, too! I’ll be doing it, so you should too! We’re doing Girl’s Nights for two reasons: 1) it’s fun and helps build the community and 2) it’s letting us practice how we’re going to run the CrossFit Open next year. The Open will be done in one big ass event every Friday during the season. If you compete, you judge as well so we can make sure everyone gets thru it in a reasonable time. We’ll have a second day to do the open wods, but we don’t want it to be such a clusterfuck as it was last year (sorry).

What to expect this week? Hmmm….

Monday – squat day
Tuesday – bench; couplet of gymnastics and barbell
Wednesday – oly; chipper
Thursday – oly; triplet of gymnastics and barbell
Friday – open gym; girls night will be either Grace or Isabel!
Saturday – oly (unlimited members) + free team wod
Sunday – open gym (unlimited members)

10/17/14

Posted in WODs

-open gym/rest day-

530am open gym
430pm open gym
500pm Sweatshop
615pm Girls Night (Fran!)

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10/16/14

Posted in WODs

A) Back squat
3×3 @ 60%

B) Hang cleans
3 @ 60%
3 @ 65%
3 @ 70%

C) Cleans
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 92.5%
1 @ 95%
1 @ 97.5%
1 @ 100%
1 @ new 1RM

D) Not for time
30 barbell roll outs
20 hip extensions

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10/15/14

Posted in WODs

A) Warm up

B) Every 6 minutes for 30 minutes
10 muscle ups
30 kb swings, 70/53
400m run
10 snatch, 135/95

C) Mandatory stretching
Yes, you!

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