9/30 wod

Posted in WODs on September 29, 2014 by provinggroundsdga

A.
Back Sqt
5×3 80%

B.
Running Clock
Min 0-5
5 C2B
10 KBS 70/55#
Min 5-10
10 GHD situps
20 Pushups
30 Double Unders
Min 10-12
Cal Row on Damper 10

enjoy.
#BlackList.

9/29 wod

Posted in WODs on September 28, 2014 by provinggroundsdga

A.
Sqt Snatch
5×3 75%

B.
For Time
5rnd
Run 400
OHS x15 (135/95)
*10 C2B penalty for breaks on OHS

enjoy.
#BlackList.

9/27 wod

Posted in WODs on September 26, 2014 by provinggroundsdga

A.
Find 1RM Front Squat

B.
1 Mile Run
750m Swim
1 Mile Sled drag Mod Wt.

enjoy.
#BlackList.

9/26 wod

Posted in WODs on September 25, 2014 by provinggroundsdga

A.
Find 1RM Push Jerk

B.
AMRAP 15
5 Burpee Bar MU
10 BXJ 30/24″
2 Rope Climbs
10 OHS 155/110#

enjoy.
#BlackList.

9/25 wod

Posted in WODs on September 24, 2014 by provinggroundsdga

A.
Find 1RM Squat Clean

B.
BlackList Elizabeth
21-15-9
Squat Cleans 155/110#
Ring Dips
400m Run

enjoy.
#BlackList.

9/23 wod

Posted in WODs on September 22, 2014 by provinggroundsdga

We have started scheduling Training Camps. The first one we have (tentatively) scheduled is in NC at Redpoint CrossFit the weekend of January 16, 2015.

A.
Find 1RM Squat Snatch

B.
For Time
50 Wallballs
50 DU
50 T2B
50 DU
50 Power Snatch 75/55#
50 DU

enjoy.
#BlackList.

9/22 wod

Posted in WODs on September 21, 2014 by provinggroundsdga

A.
Find 1RM back Squat

B.
For Time
1k Row
400m Run
Rest 5min
AMRAP6
5 DL 255/185#
5 HSPU 3″ deficit

enjoy.
#BlackList.

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