Essentials: A. 12 min Back Squat Build Up to a Heavy 6 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. Yearly Benchmark Assessment WOD (Scaled) 8min AMRAP Row x 500 meters -Then- With Remaining Time AMRAP Kettlebell Swing x 10 reps 35/25 Burpee x
Workout of the Day (WOD)
Tuesday 9.25.18
Essentials: A. 4 Sets Dumbbell Bench Press 5-7 reps + Dumbbell Seated Shoulder Press 5-7 reps + Weighted Dip x 5-7 reps Build in weight On the 3:30min B. 24 min AMRAP Row x 21 cal Deadlift x 18 reps Jumping Pull Up x 15 reps V-Up x 12 reps Bar Facing Burpee x 9
SuperTeam brings largest competition to No Excuses
The Atlanta Affiliate League’s SuperTeam turned out to be the largest CrossFit competition ever hosted by No Excuses CrossFit on Saturday. The event drew 23 teams, led by CrossFit Peachtree with three, from Metro Atlanta and more than 200 athletes. One of those teams was CrossFit Faded Glory’s MDMF, the first-place winners of the
Monday 9.24.18
Essentials: A. 7 Sets Segmented Power Snatch x 2 reps empty Barbell Pause Above Knee for 3sec On the 90 sec Marks B. 6 min AMRAP Row x 200 meters Run x 200 meters Ball Slam x 20 reps -Rest 1min- 6 min AMRAP Burpee x 10 reps Single Unders x 30 reps Incline Push
Saturday 9.22.18
No Classes Atlanta Affiliate League Super Team Event
Friday 9.21.18
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. 3 Sets Front Rack Alt Step Ups x 10 reps Front Rack Alt Reverse Lunge x 10 reps Build in weight
Thursday 9.20.18
Essentials: A. 15 min Skill Work Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups…. B. 15 min AMRAP Run with med ball x 200 meters Farmers carry x 200 ft Med ball Over Shoulder x 20 reps Overhead carry x 200 ft Fitness/Performance: A. 15 min Skill Work Pick a gymnastics
Wednesday 9.19.18
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. 4 Sets Dumbbell Squats x 10 reps Box Dip x 15 reps Jump Squat x 20 reps Single Unders x
Tuesday 9.18.18
Essentials: A. 12min Single Leg Deadlift Build to a Heavy set for 5 reps per leg Tempo @ 31×1 B. For Time: 15-12-9 Right Arm Kettlebell Shoulder to Overhead Row for cal Left Arm Kettlebell Shoulder to Overhead Row for cal Fitness: A. 12min Single Leg Deadlift Build to a Heavy set for 5 reps
Monday 9.17.18
Essentials: A. 12 min Front Squat Build Up to a Heavy 6 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 5 Sets Touch and go Right Arm Dumbbell Power Snatch x 5 reps Touch and go Left Arm Dumbbell Power Snatch x 5 reps
Saturday 9.15.18
Essentials: A. 12 min EMOM 1. Mixed Kettlebell Carry Right arm Overhead Left arm Front Rack x 100ft 2. Mixed Kettlebell Carry Left arm Overhead Right arm Front Rack x 100ft 3. Cross Body Dumbbell Snatch x 5 per Side B. Yearly Benchmark Isabel (Scaled) For Time: Power Snatch x 30 reps 95/65 Fitness: A.
Friday 9.14.18
BENCHMARK WEEK • 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
Thursday 9.13.18
• 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
Wednesday 9.12.18
BENCHMARK WEEK • 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
Tuesday 9.11.18
BENCHMARK WEEK • 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
