WODs

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  • CrossFit South Atlanta WODs
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26

27

  • General Warmup FQ: Push-ups, 100 m, Push-ups and 6 more
  • Bench Press : 1 Rep Max
  • Teaching Movements-Wall Ball FQ: Wall Balls
  • Specific Warmup-Wall Balls FQ: Wall Balls, Wall Balls, Wall Balls and 2 more
  • Karen

28

  • General Warmup 5 RFQ: D-Ball Carries
  • Teaching Movements-Rope Climbs FQ: Rope Climbs
  • FT: Rope Climbs and 400 m

29

  • General Warmup 3 RFQ: Sled Pushes, Assault Bike Calories and D-Ball Over Shoulders
  • Teaching Movements FQ: Ring Dips, Sumo Deadlift High-pulls, Handstand Push-ups and 4 more
  • Chipper: Rows, Dips, Sumo Deadlift High-pulls and 5 more

30

  • General Warmup-Work Technique 3 RFQ: Strict Pull-ups, GHD Sit-ups and Assault Bike Calories
  • Squat Specific Warmup-1 Round Only 2 RFQ: Squat Sits, Squat With Reaches, Groiners and 4 more
  • Teaching Movements-Front Squat FQ: Front Squats
  • Front Squat : 3 Rep Max
  • Squishy Legs FT: 200 m, Front Squats, 200 m and 7 more

31

  • General Warmup 3 RFQ: Scapular Pull-ups, Beat Swings, Air Squats and 100 m
  • Teaching Movements-Air Squat FQ: Air Squats
  • Teaching Movements-Box Jumps FQ: Box Jumps
  • Teaching Movements-Toes to Bar FQ: Toes-to-bars
  • Teaching Movements-Bar Muscle Up FQ: Bar Muscle-up Skill Work
  • AMRAP 12 mins: Bar Muscle-ups, Box Jumps, Toes-to-bars and Air Squats

Aug | 1

  • Who came up with this mess?? AMRAP 20 mins: Alternating Single Arm Dumbbell Snatches, Dumbbell Goblet Squats, Power Cleans and Box Jump Overs

2

3

  • General Warmup-Work Technique 3 RFQ: Strict Pull-ups, GHD Sit-ups and Assault Bike Calories
  • "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs
  • Teaching Movements-Double Unders FQ: Double Unders
  • Teaching Movements-Row FQ: Row Calories
  • FT: Double Unders, 800 m and Row Calories

4

  • General Warmup FQ: Rows and D-Ball Over Shoulders
  • Teaching Movements-Clean and Jerk FQ: Clean & Jerks
  • Teaching Movements-Power Snatch FQ: Power Snatches
  • Teaching Movements-Bar Muscle Up FQ: Bar Muscle-up Skill Work
  • Grace, Isabel, and Vincent-Oh My!!!! FT: Clean & Jerks, Muscle-ups and Snatches

5

  • General Warmup-Coach's Choice FQ: Coach's Choices
  • Teaching Movements-Box Jump Over FQ: Box Jump Overs
  • Teaching Movements-Hang Cleean FQ: Hang Power Cleans
  • Teaching Movements-Kipping Pullup FQ: Pull-ups
  • Teams of 2-Partner Max Calories Rower AMRAP 20 mins: Hang Power Cleans, Box Jump Overs and Pull-ups
  • Teams of 2-Log Rower Calories here AMReps 20 mins: Row Calories
  • Coach Led Cooldown and Stretching FQ: Stretches

6

  • General Warmup FQ: 400 m
  • Teaching Movements-GHD Situp FQ: GHD Sit-ups
  • Teaching Movements-Walking Lunge FQ: Walking Lunges
  • 3 RFT: Walking Lunges, Sled Pushes and GHD Sit-ups
  • Coach Led Cooldown and Stretching FQ: Stretches

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Sep | 1

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