Workout of the Day (WOD)

Wednesday 11.14.18

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Tuesday 11.13.18

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Monday 11.12.18

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Saturday 11.10.18

• Next week is Benchmark Week so please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit

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Friday 11.9.18

Essentials: A. 10 Sets Hang Squat Clean x 3 reps On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 5 Rounds For Time: Row x 20/14 Cal Single Arm Dumbbell Hang Clean and Jerk x 10 reps per Arm Burpee

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Wednesday 11.8.18

Essentials: A. Birthday Bash WOD 1 and WOD 2 (Social) Teams of 4 (2 Males / 2 Females) WOD 1 15 min Everyone finds 1 rep Max Clean -Rest 5min- WOD 2 4 Rounds for time: Wall Balls x 25 reps 14/10 Knee Ups x 25 reps Thrusters x 25 reps 95/65 Box Jumps x

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Wednesday 11.7.18

Essentials: A. 10 Sets Tempo Overhead Squat x 3 reps @33×1 On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 12 min Back Squat Build Up to a Heavy 3 rep Tempo 22×1 *Heavy is not maximal, heavy is hard

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Tuesday 11.6.18

Essentials: A. 12min Single Leg Deadlift Build to a Heavy set for 3 reps per leg Tempo @ 31×1 B. 4 Sets 7-5-3 Shoulder to Overhead Dumbbell Burpee Rest 2:30 min Fitness: A. 12min Single Leg Deadlift Build to a Heavy set for 3 reps per leg Tempo @ 31×1 B. 4 Sets 7-5-3 Shoulder

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Monday 11.5.18

Essentials: A. 12 min Front Squat Build Up to a Heavy 3 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. Yearly Benchmark (Scaled) Crossfit Open 11.6/12.5/18.5 7min AMRAP Thruster x 3 reps 65/45 Jumping Chin over bar pull ups x 3 reps Thruster x

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Saturday 11.3.18

Essentials: A. 7 Sets Segmented Power Clean x 5 reps empty BB , Training Bar, or PVC On the 90 sec Marks *Pause Above knee on every rep* B. 6 Rounds For Time: Incline Push Up x 11 reps Dual Dumbbell Shoulder to Overhead x 9 reps Hanging Leg Raises x 7 reps Fitness: A.

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Friday 11.2.18

Essentials: A. 15 min EMOM 1. Bar or Ring Support Hold x 20 sec 2. Feet elevated bridge x 20 sec hold 3. Hollow Body Hold x 20 sec B. 4 Rounds Each For time: Bike x 12/9 cal Burpee x 10 reps Bear Crawl x 50 ft On the 3 min Marks Fitness: A.

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Thursday 11.1.18

Essentials: A. Birthday Bash WOD 3 and WOD 4 scaled Teams of 4 (2 Males / 2 Females) WOD 3 15 min AMRAP Tandem Row x 20 cal Tandem Box Step Over x 20 reps 35/20-20 Tandem Burpee Over Dumbbell x 20 reps -Rest 5min- WOD 4 For Time as a Relay Female 1 completes:

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Athlete Spotlight: Kim Benson

Name:Kim Benson Age:28 Occupation:Finance/insurance sales Hometown:Atlanta Which class time do you usually attend?Hahaha, I guess 6 PM Favorite WOD: Most barbell WODs or longer metcons, Linda and filthy fifty are good ones. Favorite CF Movement: Power anything, probably snatches right now. Least Favorite CF Movement: Single/double unders 3RM Back Squat:155ish 1RM Deadlift:215 Favorite Food:Carbs Favorite Movie: Tank Girl Favorite

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Athlete Spotlight: Tyler Botts

Name:Tyler Botts Age:25 Occupation:Teacher/Coach Hometown:Lawrenceville, GA Which class time do you usually attend?6:00 PM during the season, but I change times a lot. Favorite WOD:Anything with back squats Favorite CF Movement:Cleans Least Favorite CF Movement: Single Arm Overhead Squats 3RM Back Squat:455 1RM Deadlift:500 Favorite Food: Cheeseburger Favorite Movie: Gladiator Favorite Athlete:Brian Urlacher Dream Job:College Lacrosse Coach Dream

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Wednesday 10.31.18

Essentials: A. 12 min Back Squat Build Up to a Heavy 5 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. ‘Double, Double, Toil and Trouble’ 21-15-9 For Time: Overhead Squats Box Step Up Jumping Pull Up Burpee Fitness: A. 12 min Back Squat Build

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