Workout of the Day Training BlogWorkout of the Day Training Bloghttp://www.crossfitnorthatlanta.com/wod/2012-05-17T14:28:12ZSquarespaceWho's ready to compete?!http://www.crossfitnorthatlanta.com/wod/2012/5/17/whos-ready-to-compete.htmlDani2012-05-17T18:31:00Z2012-05-17T18:31:00Z

Celebrate Freedom is an ATL affiliate League team competiton on June 30th with both mixed and Elite divisions. We are putting together mutliple teams so lets us know if you want in! 

Check out the website for more info.
Contact Dani to get your spot. 

]]>Thursdayhttp://www.crossfitnorthatlanta.com/wod/2012/5/17/thursday.htmlHils2012-05-17T10:00:00Z2012-05-17T10:00:00ZSusan M. knocking out some thrusters

Lift-
Front Squat- 3 EMOM x 5 @80% of 1RM Front Squat
+
21-15-9
Pullup
Ring Dip
Box jump- 30/24”

]]>Rest Dayhttp://www.crossfitnorthatlanta.com/wod/2012/5/16/rest-day.htmlHils2012-05-16T10:00:00Z2012-05-16T10:00:00ZLunch crew devastation after Tuesday's 20min. amrap Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.

 

]]>Time to get your run(s) on.http://www.crossfitnorthatlanta.com/wod/2012/5/15/time-to-get-your-runs-on.htmlHils2012-05-15T10:00:00Z2012-05-15T10:00:00ZMC- rope is moving so fast you can't even see it.

1600m run x 3- rest 10 min between efforts 

Run 1 - recovery
Run 2 @ 80%
Run 3 @ 90%

]]>Mondayhttp://www.crossfitnorthatlanta.com/wod/2012/5/14/monday.htmlDani2012-05-14T12:58:24Z2012-05-14T12:58:24Z

20 min AMRAP
5x Thruster-95/65
7x Hang Power Clean
9x Sumo deadlift high pull

]]>SDS/PPS Fridayhttp://www.crossfitnorthatlanta.com/wod/2012/5/11/sdspps-friday.htmlHils2012-05-11T10:00:00Z2012-05-11T10:00:00Z 

Fudger.....(You create the caption)

SDS
Power Clean- Work up to 1RM ( no more then 3 failed attempts)
5x15 Back Squat- 60% of 1RM- rest 3 min between each set
  
PPS
5 sets: increase load per set- rest 4 min between each set
3x Squat Clean + 1 jerk on last rep- start with challenging weight
AMRAP Pushup
Max Height Box jump- increase height of box each set- challenge yourself


]]>Thursdayhttp://www.crossfitnorthatlanta.com/wod/2012/5/10/thursday.htmlHils2012-05-10T10:00:00Z2012-05-10T10:00:00Z


Kerry B. making friends with the 20 pounder...Lift- 
Deadlift- 2 EMOM x 10 min @ 90% of 1RM Dead
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 
KB sdlhp @70/53
Burpee

]]>Crossfit School in Kenya?http://www.crossfitnorthatlanta.com/wod/2012/5/9/crossfit-school-in-kenya.htmlHils2012-05-09T10:00:00Z2012-05-09T10:00:00Z

Really cool initiative and our friends at CFATL are holding a workout fundraiser on May 18th to help support the cause. You can find out more about it here.

]]>Little Bit O' Regional Funhttp://www.crossfitnorthatlanta.com/wod/2012/5/8/little-bit-o-regional-fun.htmlHils2012-05-08T10:00:00Z2012-05-08T10:00:00ZDiane making it look like "candy" weight

REGIONAL WORKOUT 4

50x Back Squat@135/95
40x Pullup
30x Shoulder to Overhead@135/95
50x Front Squat@85/55
40x Pullup
30x Shoulder to Overhead@85/55
50x Overhead Squat@65/45
40x Pullup
30x Shoulder to Overhead@65/45

 

 

There is a 22min time cap on this, we are allowing (and recommend) cutting the reps in half for a more realistic chance of getting through it.

]]>Monday Fundayhttp://www.crossfitnorthatlanta.com/wod/2012/5/7/monday-funday.htmlDani2012-05-07T13:25:31Z2012-05-07T13:25:31ZKerry with an elite clean... excellent rack... check out those elbows

Lift - Hang Clean- 2 EMOM x 10 min @ 85% of 1RM Clean

Then, 

21-15-9
Power Snatch- 95#
Wallball- 20/14
Toes to bar

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