7/24 wod

Posted in WODs on July 23, 2014 by provinggroundsdga

A.
Front Squats
8×3 80%

B.
4rds
25 Cal Row
25 Ring Rows
25 Ring Pushups
25 Push Press (95/65#)

enjoy.
#BlackList.

7/22 wod

Posted in WODs on July 22, 2014 by provinggroundsdga

A.
High Hang Squat Snatch
Work to a heavy triple
Then 3×3 @ that wt.

B.
For time
50 DB Snatches (55/35#)
50 Pullups
200m Run
25 DB Snatch (70/55#)
25 C2B Pullups
200m run
12 DB Snatch (100/70)
12 Bar Muscle ups
*Time cap 24min

enjoy.
#BlackList.

 

7/19 wod

Posted in WODs on July 18, 2014 by provinggroundsdga

A.
Squat Snatch
Find 1RM
In 15min

B.
Find a track and some water.
10x100m sprints
*rest=walk back to start
Max Effort 400m Run
Rest 1:1
1 Mile Run at moderate pace

enjoy.
#BlackList.

7/18 wod

Posted in WODs on July 17, 2014 by provinggroundsdga

A.
Split Jerk Stance Strict Press
Work to heavy triple
Then
3×3 @ that wt.

B.
5Rds
3 rope climbs
30 Wallballs (20/14#; 10′)
15 T2B
50m Walking Lunge
*Wear a 35/25# vest

enjoy.
#BlackList.

7/17 wod

Posted in WODs on July 16, 2014 by provinggroundsdga

A.
Back Squat
6×5 60%

B.
For Time
1k Row
10 Power Cleans 225/155#
800m Run
10 BXJ (40/33″)
800m Run
10 OHS (185/135#)
1k Row

enjoy.
#BlackList.

Kids Comp & Fundraiser – August 16.

Posted in WODs with tags , , , , , on July 16, 2014 by provinggroundsdga

If you are in the area August 16th, come out to CrossFit Goat (Dacula, GA.) support a great cause, and cheer on the youngest member of Team BlackList!!
For more information check out the link below :-)

 

https://www.regonline.com/Register/Checkin.aspx?EventID=1579737

 

 

 

 

 

 

7/15 wod

Posted in WODs on July 14, 2014 by provinggroundsdga

A.
Squat Clean
Find 1RM
In 15min

B.
For Time
Amanda
rest 2min
Fran
rest 2min
Diane

enjoy.
#BlackList.

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