WODs

Warm-up & Mobility: 15 Minutes Strength: Squat  – work to a find your new 1 RM (Beginners should hit a heavy 3 or 5) Conditioning: 7 min AMRAP (optional, take the time to hit your 1RM) [...]

Warm-up & Mobility: 15 Minutes Strength: Power Clean to heavy double Conditioning: EMOM 12 min – Even minutes: 12 UB KB Swings (32/24k), Odd minutes: 12-14 push-ups. Rest 2 minutes [...]

Warm-up & Mobility: 15 Minutes Conditioning: 3 rounds for time (RX is on): 400 Meter Run 30 Box Jumps (24/20) 15 Push Jerk (115/75) Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – work to a “above the knee” double. Speed and form over weight! Conditioning: AMRAP 15 Min of – 20m Farmer’s carry 10 Lunge with BB [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 3@60%, 3@70%, 3@75% – working percentages off 3RM. 1RM day will be Halloween (in costume of course!) Conditioning: “It Takes [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – warm up to 70% of your 1RM Conditioning: On the Minute x 15: 2 Power Snatch (70%) 7 Burpees over bar* *both feet must go over the [...]

Warm-up & Mobility: 15 Minutes Strength: Squat  warm up sets to 3@60% 3@70 3@75 of your 3RM (This week will be a deload week) Conditioning: AMRAP 12 minutes of* – 20 DUs 15 Wall Ball 2 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press 5-3-2-1-1-1 establish a new 1rm or 1 rep heavy Conditioning: AMRAP 15 minutes of* – 3 Pull Ups 6 Push Ups 9 Squats 200m Sprint RX is [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 2 reps @ 75%, 2 @ 80%, 2 @ 85% – work percentages off your last 3RM Conditioning: AMRAP 10 minutes of* – 5 Burpee Box Jumps [...]

Warm-up & Mobility: 25 Minutes BAF – CrossFit Johns Creek Bring a Friend Day! Conditioning: AMRAP in 12 min* of – 7 Squat 7 KB Swing (30/24k) 7 TTB (Sit-ups for beginners) * At [...]