CrossFit North Atlanta

WOD: Sat 04/05/08 CF Games

CFRx is Official!

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HQ WOD: In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
Thruster (95/65#)
Pull-ups (chest must hit the bar to count)
(....You know what she's called.)

5 rounds for time of:
5 reps Deadlifts (275/185)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.

Go Tommy, MikeG, and Ian!!  Make Atlanta CFs PROUD!!

WOD: 07/04/08 Rest ...or Not.

HQ Rest.

oWOD: CF Games Workout B
5 Deadlifts (275/185)
10 Burpees
5 Rounds for time.

Time to send some POWER VIBES! Tommy Gun, and CF-ATLiens MikeG & Ian are on their way to The Games. Let's support them by warming up the workout they'll be pounding! 

 

I want y'all to write every motivational inspirational sentence/thought you can come up with!
That which doesn't kill you makes you STRONG.

Remember, Jason said he'll be in the a.m. 9-11 GET YOURS!

WOD: Thurs 07/03/08 Clocked Pullups

HQ WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Never done this before? It's a RUSH. Do it even if you think you can't... take 4 or 7 minutes, get it out of the way -- then make up a wod from the last 3 days.  NIKE UP!

CFRX Get Ready

It's almost here!  CrossFit Rx - The Prescription for Elite Fitness (aint that cool?) 
Located in WallCrawler rock-climbing gym near L5Pts, here's directions.

OPEN HOUSE Friday July 4th *10am-2pm*
Stop by and say hi to Laura and Damon!

WOD: Wed 07/02/08 5-Rounds

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

LET THE GAMES BEGIN... Anyone seen me???

WOD: 07/01/08 S.Press P.Press P.Jerk

HQ WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 080503.

(Hey, where the hale is Tyler & Shalynn??)

WOD: Mon 6/30/08 Tabata Craps

Elizabeth (mama T-rex) rockin GHD sit-ups and double-unders at 5 months prego. (Doc approved... kinda) Bottom right is of course babygirl-REX # 3 at last week's sonogram... healthy & smiling.

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HQ Rest.

Oh Crap... TABATA CRAPS
Just a little play on the crapshoot of life. Boy, girl, short, tall, smart, crazy... who knows. So today we'll leave the WOD up to a roll of the dice.

Play it like this:
Roll two dice. See list below for corresponding exercise. Repeat 3 times for a total of 4 different exercises. Tabata away.

Set up stations for all 4 exercises. You only have 20 secs between each set. Here are the options...

2 = "Burp-eyes"
3 = Double Unders (sub high knees)
4 = GHD Back Extensions
5 = Wall Ball (M-14# W-10#)
6 = Push -Ups
7 = Squats
8 = Sit-Ups
9 = Jumping Pull-Ups
10 = 10 meter Suicides ( line to line is 1 rep)
11 = Row for Calories
12 = Box Jumps (20 in)

and if you think you want to "make-up" a WOD... you'll be shootin' dice for that as well. Good luck. T

WOD: Sun 6/29/08 Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Jon demos the practical uses of knowing how to deadlift properly.

WOD: Sat 06/28/08

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

July 4th Holiday Schedule

CFNA will be closed after 11am Friday July 4th to Sunday July 6th.
Jason is graciously having workout hours 9-11am Friday. 

Online Schedule and Sign-Ups

Be safe for the holiday.  Make the fireworks be in your heart.

WOD: Fri 06/27/08 3 Rounds

HQ WOD: 3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

(Look at those guys... they're GLOWING from their supa-powers! HAHA)

WOD: Thurs 06/26/08 Rest

HQ REST. 

OWOD:
1) FGB Make-up... one day only.
2) O-lift work with Jason
3) -- or if you're up for a quickie, do

50-40-30-20-20-10 of doubleunders and situps.
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Want to run for a good cause? 9th Annual Southeastern Brain Tumor Race for Research is one close to Dana's heart (in loving memory of her mom)
Saturday, July 12, 2008
Atlantic Station
7:30am: 5K & 2K Run/Walk, followed by refreshments

Go to the 5Kayer's team website to join the team or make a donation (no amount too big or too small!!)

WOD: Wed 06/25/08... FGB

Three x 5 minute rounds of:

1 min.... Wall-ball, 20lb / 14lb ...10 ft target (Score Reps)
1 min.... Sumo deadlift high-pull, 75 lb (Score Reps)
1 min.... Box Jump, 20" box (Score Reps)
1 min.... Push-press, 75 lb (Score Reps)
1 min.... Row (Score Calories)

1 min.... Rest in between each round

The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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We knew it was long overdue. Ricky called it. Come and get it.

This is one of CrossFit's most infamous workouts. It has been so long since its last appearance that many of you have never done it.  So cancel that lunch or move that dinner... just come in and get a piece of this classic WOD.

...and that goes for all you folks on "hiatus." The CFNA doors open to everyone today. No questions asked .Bring it.

Note: We'll run PM groups every 30 min starting at 5:00. Plan accordingly.