219 Workout Posts

• 
  Laura Knox CrossFit South Atlanta

  PR of 55 reps

  CrossFit Games Open 12.4 / 13.3 : 240 reps | Rx'd 55 reps | Rx'd

  AMReps in 12 mins: 150 Wall Balls | 150 reps 90 Double Unders | 90 reps 30 Muscle Ups | 0 reps

  Comment · 0 Comments · Mar 23, 2013  

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• 
  Laura Knox CrossFit South Atlanta

  Jumped on box. No step ups.

  CrossFit Games Open 13.2 : 6 rounds + 5 Shoulder-to-Overheads + 10 Deadlifts + 10 Box Jumps | Rx'd

  10:00 AMRAP: 5 Shoulder-to-Overheads, 75 lbs 10 Deadlifts, 75 lbs 15 Box Jumps, 20 in

  Comment · 0 Comments · Mar 23, 2013

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• 
  Laura Knox CrossFit South Atlanta

  CrossFit Games Open 13.1 : 150 reps | Rx'd

  AMReps in 17 mins: 40 Burpees | 40 reps 30 Snatches, 45 lbs | 30 reps 30 Burpees | 30 reps 30 Snatches, 75 lbs | 30 reps 20 Burpees | 20 reps 30 Snatches, 100 lbs | 0 reps 10 Burpees | 0 reps Snatch, 120 lbs | 0 reps

  Comment · 0 Comments · Mar 23, 2013

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• 
  Laura Knox CrossFit South Atlanta

  20# wall ball

  FT: Wall Balls and Burpees : 9 mins 31 secs | Rx'd

  24 Wall Balls, 20 lbs, 8 ft 5 Burpees 21 Wall Balls, 20 lbs, 8 ft 5 Burpees 18 Wall Balls, 20 lbs, 8 ft 5 Burpees 15 Wall Balls, 20 lbs, 8 ft 5 Burpees 12 Wall Balls, 20 lbs, 8 ft 5 Burpees 9 Wall Balls, 20 lbs, 8 ft 5 Burpees 6 Wall Balls, 20 lbs, 8 ft 5 Burpees 3 Wall Balls, 20 lbs, 8 ft 5 Burpees

  Comment · 0 Comments · Mar 04, 2013

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• 
  Laura Knox CrossFit South Atlanta

  Did sdlhp with kettle bell

  The Hero Three Zero : 25 mins 9 secs | Not Rx'd

  30 Row (calories)s 30 Thrusters 65 lbs 30 Pull-ups 30 Push Presses 65 lbs 30 Double Unders 30 Overhead Squats 65 lbs 30 Wall Balls 14 lbs 30 Power Cleans 65 lbs 30 Box Jump (20 In.)s 30 Sumo Deadlift High-pulls 45 lbs

  Comment · 0 Comments · Mar 02, 2013

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• 
  Laura Knox CrossFit South Atlanta

  Subbed 35# goblet squats for dead lifts bc of back issues.

  Bradshaw : 34 mins 42 secs | Not Rx'd

  10 rounds of: 3 Handstand Push Ups 6 Deadlifts, 225 lbs 12 Pull-ups 24 Double Unders

  Comment · 0 Comments · Feb 07, 2013

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• 
  Laura Knox CrossFit South Atlanta

  AMRAP 15 mins: Deadlifts, Hang Cleans, Shoulder-to-Overheads and Pull-ups : 10 rounds + 5 Deadlifts + 5 Hang Cleans + Shoulder-to-Overhead | Rx'd

  15:00 AMRAP: 5 Deadlifts, 75 lbs 5 Hang Cleans, 75 lbs 15 Shoulder-to-Overheads, 75 lbs 5 Pull-ups

  Comment · 0 Comments · Jan 31, 2013

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• 
  Laura Knox CrossFit South Atlanta

  70% of 1 rm

  Back Squat 5x3 : 1875 lbs | Rx'd 75 lbs

  Sets 3 Back Squats | 125 lbs 3 Back Squats | 125 lbs 3 Back Squats | 125 lbs 3 Back Squats | 125 lbs 3 Back Squats | 125 lbs

  Comment · 0 Comments · Jan 30, 2013  

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• 
  Laura Knox CrossFit South Atlanta

  Used 2 abmats on hspu

  Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings and 2 more : 13 mins 53 secs | Not Rx'd

  30 Handstand Push Ups 40 Pull-ups 50 Kettlebell Swings, 1.5 pood 60 Sit-up (abmat)s 70 Burpees

  Comment · 0 Comments · Jan 30, 2013

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• 
  Laura Knox CrossFit South Atlanta

  4 RFT: 200 m, Air Squats, 100 m and Push-up (hand release)s : 13 mins 35 secs | Rx'd

  4 rounds of: Run, 200 m 30 Air Squats Run, 100 m 15 Push-up (hand release)s

  Comment · 0 Comments · Jan 30, 2013

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• 
  Laura Knox CrossFit South Atlanta

  4 RFT: 200 m, Kettlebell Swing (Russian)s and Mountain Climbers : 10 mins 6 secs | Rx'd

  4 rounds of: Run, 200 m 25 Kettlebell Swing (Russian)s, 35 lbs 30 Mountain Climbers

  Comment · 0 Comments · Jan 24, 2013

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• 
  Laura Knox CrossFit South Atlanta

  AMRAP 12 mins: Double Unders, Burpees and Box Jumps : 6 rounds + 12 Double Unders | Rx'd

  12:00 AMRAP: 20 Double Unders 10 Burpees 5 Box Jumps, 20 in

  Comment · 0 Comments · Jan 24, 2013

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• 
  Laura Knox CrossFit South Atlanta

  Split Jerk 5x3 : 1650 lbs | Rx'd

  Sets 3 Split Jerks | 110 lbs 3 Split Jerks | 110 lbs 3 Split Jerks | 110 lbs 3 Split Jerks | 110 lbs 3 Split Jerks | 110 lbs

  Comment · 0 Comments · Jan 24, 2013

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• 
  Laura Knox CrossFit South Atlanta

  Wall Balls, Bear Crawls : 5 mins 37 secs | Rx'd

  100 Wall Balls 5 50 ft Bear Crawls

  Comment · 0 Comments · Jan 15, 2013

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• 
  Laura Knox CrossFit South Atlanta

  Overhead Squat 5x3 : 975 lbs | Rx'd

  Sets 3 Overhead Squats | 65 lbs 3 Overhead Squats | 65 lbs 3 Overhead Squats | 65 lbs 3 Overhead Squats | 65 lbs 3 Overhead Squats | 65 lbs

  Comment · 0 Comments · Jan 15, 2013

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