Sat CLOSED For 4th!
No Comments »
No comments yet.
Fri WOD - Team WOD
Chad “Beefcake” Dykes swinging The Equalizer
WOD - TEAM WOD
2 members on each team
Treadmill/Rower
20 Burpees
Treadmill/Rower
40 Push Presses 65/45 lbs
Treadmill/Rower
60 Situps
One member continuously runs on the treadmill/rows on rower until their teammate completes the task, then swap. If either teammate stops on the treadmill or rower, the task resets.
Jenn, Travis, Eric, Megan
6 Comments »
Leave a comment
Thurs WOD - OHS, Snatches
NOTICE: Please arrive 5 min early so we can start the group warmup!
Classes every tues and thurs morning at 7am and 8am!!!!
WOD
4 Rounds
10 Overhead Squats (Most weight you can handle safely)
5 One-Arm DB Snatches (35/20lb dumbells)
Take your time, get it right
GROUP REST
3 Rounds
50 Box Jumps
25 KB Swings
100 Jump Ropes
1 Comment »
-
Chad
on July 1st, 2009Team 6 - 10k
47:17
Leave a comment
Wed WOD - Group Warmup
Notice: Group warmup starting 4pm, 5pm, 6pm, 7pm
Classes every tues and thurs morning at 7AM and 8AM
WOD
27 Pullups
27 Atomic Situps holding a 45/25lb plate
27 Goblet Squats holding a 50/35 dumbell
Rest 2-3 Minutes
50 Tire Flips For Time
9 Comments »
-
Jason
on June 30th, 2009Team 6 - Eva
54:09 as rx’d
-
Jeremy L
on June 30th, 2009Team 6- Eva
1:06:06 -
Colt
on June 30th, 2009Is Sera deadlifting an invisible barbell in this photo?
-
Ryan
on June 30th, 2009team 6- eva
45:08 -
Brandon
on June 30th, 2009atomic situps!!!! goodluck to all of you who don’t know or haven’t had the experience
-
Chad
on June 30th, 2009Team 6- Eva
48:28 rxd -
James
on June 30th, 2009Holy crap, this workout is going to be BRUTAL. Guess I was feeling angry when I designed it.
Sera, nice form on that ghost-deadlift
-
Matt
on July 1st, 2009Team 6 - Eva - 52 minutes and change Rx’d
Gonna go ahead and tell you the 10k today is gonna be about the same time
-
Colt
on July 1st, 2009Haha, run 10k in the parking lot? You guys should definitely try getting together at the Chattahoochee River Recreation Area on Power’s Ferry instead today.
Leave a comment
Tues WOD - Bench Press
Husband & wife rowing competition
Classes every tues and thurs at 7am and 8am!!
WOD
5 Rounds
Max Reps Bench Press (As heavy as possible)
1 Minute Weighted Step-ups
Rest between rounds
After that:
Row 500M as fast as possible
Ryan’s loading up the truck for a move
7 Comments »
-
Jason
on June 29th, 2009Team 6 - CFT
Back Squat - 380 lbs (PR)
Shoulder Press - 180 lbs (PR)
Deadlift - 500 lbs (PR)CFT = 1060 (PR by 60 pts.)
-
Chad, Athens
on June 29th, 2009Nice total jason, that’s dirty
-
Jeremy L
on June 29th, 2009team 6
crossfit total
back squat 325 pr
shoulder press 215 pr
deadlift 460 prteam 6,
awesome day today. -
Chad
on June 29th, 2009HQ CFT
Back Squat - 255 lbs (PR)
Shoulder Press - 160 (PR)
Deadlift - 350 lbs (PR)CFT = 765 (PR by 30 points)
-
Ryan
on June 29th, 2009the total:
back squat 340
shoulder press 195
deadlift 420
total 955 -
James
on June 29th, 2009HUGE numbers Team 6. Almost makes me want to start training with ya’ll…almost.
Pretty soon we’ll be gunning for the Affiliate Cup. Chad, when you joining the 6? You found a place to live yet?
-
Chad, Athens
on June 30th, 2009I’ll be joining aug 1st, cant wait, “team 6 + 1,” ha. still looking for a place and a roomate
Leave a comment
Mon WOD - Strength, Sprints, Metcon
Brandon Phillips prepares for the 2009 CrossFit Games
Classes every tues and thurs morning at 7am and 8am!
WOD
3 Rounds
5 Deadlifts
5 Hanging Power Cleans
5 Split Jerks
Go as HEAVY as you can go safely.
GROUP BREAK 3-5 minutes
Sprint 200M
Walk back to starting position
Sprint 200M
Rest 1 minute
30-20-10 FAST! FAST! FAST!
Wallballs
Slamballs
4 Comments »
-
Jason
on June 28th, 2009hey chad my fault for not responding..i got 25:40 or 41 i think…we had a weird set up like you and ryan did..i had to share the push press bar with jeremy and the deadlift bar with KJ so I had to wait for them a few times..this one was just weird for everyone
-
RAZZ
on June 29th, 2009Hey Chad,
4:56 Fran C2B that is my new PR as of 0630 this morning.
-
James
on June 29th, 2009Nice Razz, sub 5 minute is diesel
-
chad
on June 29th, 2009Razz, good job brother. Thats a great PR and it definitely gives me something to shoot for. I will let you know what I get.
Leave a comment
Sat WOD - Tabatas
Pushup battle
WOD - TABATA SOMETHING ELSE
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Starting July 1st we are doing a group warmup and skills practice starting on the hour.
1 Comment »
-
Chad
on June 27th, 2009Jason, what time did you get today on the HQ WOD?
Leave a comment
Fri WOD - Push Press, Slow Lifting Vid
WOD - PUSH PRESS
Push Press
3-3-3-3-3
Then After:
3 Rounds for Time:
500m Row
25 KB Swings 55/35
NOTICE: Beginning July 1st we will be starting classes on the hour and we will warm up as a group for 15 minutes, practice skills for 15 minutes, and then do the WOD together as a group. Plan on the whole session lating about 45-60 minutes. If you arrive at 4:05pm, you will warmup with the 5PM group. Hooray for organization and structure!
If you arrive early, please wait to warmup with your group and stay out of the way of the previous class.
3 Comments »
-
Chad
on June 25th, 2009Matt, whats that website for those pullup gloves you have that I used today?
-
James
on June 25th, 2009http://newgrip.com/ is the website Chad
-
Chad
on June 26th, 2009Nice, thanks James.
Leave a comment
Thurs WOD - Chelsea, Pool Jump
Morning class every tues and thurs at 7AM and 8AM!
WOD - CHELSEA
On the minute for 30 mins.
5 Pullups
10 Pushups
15 Air Squats
Try this next time you’re at the pool:
3 Comments »
-
Matt
on June 25th, 2009Haha, is that the snatch where Jeremy crushed is dome?
-
Kent
on June 25th, 20099 rounds Rx’d
-
Chad
on June 25th, 200927 rounds rxd for Chelsea
Leave a comment
Wed WOD - Deadlifts, Evolution Of CrossFit
WOD - DEADLIFTS
1-1-1-1-1
Then After:
6 Rounds of:
400m Sprint
Rest 2 Mins
Thurs. Morning Class 7am and 8am!!
Register for the Fitness Challenge sponsored by CrossFit Affiliates!
NOTICE: Beginning July 1st we will be starting classes on the hour and we will warm up as a group for 15 minutes, practice skills for 15 minutes, and then do the WOD together as a group. Plan on the whole session lating about 45-60 minutes. If you arrive at 4:05pm, you will warmup with the 5PM group. Hooray for organization and structure!
If you arrive early, please wait to warmup with your group and stay out of the way of the previous class.
4 Comments »
-
Matt
on June 23rd, 2009Love that video, I’ve had it saved on my computer since it came out.
“Lets start a riot” was a perfect song!!
-
Haley
on June 24th, 2009155-175-205-220-225PR
-
Josh
on June 24th, 2009205-235-255-285-325 and then pussed out on the run. only got 3 rounds
-
sabina
on June 25th, 2009115, 135, 155, 175F (due to grip), 180 PR!!! (used alternating hand grip)
Chad, Athens
on July 2nd, 2009What on earth is that thing…?
Chad
on July 2nd, 2009C’mon Chad, thats a Grade A homemade bonefide 2 pood kettlebell! Got to love those homemade devices, thanks to Jason and Jeremy!
James
on July 3rd, 2009That is “The Equalizer” a brand new piece of equipment we’ll be selling on the website to all the globo gyms. Guaranteed to get you in shape in 20 minutes or less.
Anyone coming in for the team WOD?
Colt
on July 3rd, 2009I’m coming in this afternoon. I want to do the push presses as RX’d…and after saying this I’ll probably wind up with a partner that causes me to rest 2-3 times.
Chad
on July 3rd, 2009Team 6 - Randy
7:10 rxd
I know I can do this WOD faster
Ryan
on July 3rd, 2009team 6-Randy
4:51