Power cleans, Burpees

First class at the new box

Warm Up
800m Run

Skill Builder
Air squat

Power
Max H. box jump

Metcon
Power Cleans
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-78-9-10

"“Each new day is another chance for me to restart my life . . . with promise, opportunity, and unlimited potential. No matter where I’ve been until now, I have my whole life in front of me . . . and I’m just now getting started." 

Post load and time to comments.

Push ups

Thank you to everyone who came out yesterday and
helped with the move to our new space looking forward
beginning a new chapter here in Dumbo 3-2-1 Go!!!


100 Push ups for time


Post time to comments.

Fran

Wow

Warm Up
Dynamic warm up

Mobility
Ankle, Shoulder

Metcon
Fran
21-15-9
Thrusters 95/65
Pull ups

Post load and time to comments.

Rest

Want to welcome Troy, Wade, and Chris to the herd!

And I would like to thank Mike Garcia for coming 

in to check us out from CrossFit North Alpharetta

"Some of the words I choose to live by, are the words: positive; belief; trust; courage; determination; love; hope; faith; happiness; attitude; goals; perseverance; success; spirit; achieve; optimistic; peace; joy; energy; honor; and enthusiasm. The more I choose to live these words, the better each day becomes . . . and the greater the future I create."

Post thoughts to comments.

Air squats, Push ups, Pull ups, Sit ups, SDHP

Victory is mine! Jim takes top spot on the podium

Warm up 
800m run

Mobility
Hips

Metcon
Tabata This
Air squats
Push ups
Pull ups
Sit ups
SDHP

“I know that life is incredibly good, and filled with endless opportunities! So every day I look for the good, choose the best, and do every positive thing it takes to make my life better. My success, in anything I do, is not an accident. It is a choice!" 

 

Post score to comments.

Run, Air squats

                    Great job guys! Way to go!

Warm up
Dynamic warm up

Skill Builder/Mobility
Shoulder

Strength
Push press
1-1-1-1-1

Metcon
4 rounds of
400m Run
50 Air squats

"Every day I choose to learn something new. I improve my mind so I can build my future. I read, watch, listen, practice, and improve. I always add to what I know, and because I do, I grow. By creating a better me, I create a better day, and I improve my chances for an incredible tomorrow."

 

Post time to comments

Burpee box Jump, KTE, Burpee Jumping pull ups

Good times!

Warm up
Tabata dbl unders

Skill Builder/Mobility
Foam roll

Metcon
Tabata
Burpee box jump
3 min rest
KTE
3 min rest
Burpee jumping pull ups
Use the tabata protocol on each movement

"There is nothing that is possible that I cannot accomplish, when I put my mind to it and decide to do it. I am living in a universe of unlimited possibilities. All I have to do is decide what I want to achieve, set the goal, put myself into action, take the first step, keep moving, and refuse to give up! That's how dreams are made. That's how dreams come true."

Post total score to comments.

Rest

America's Most Wanted

 

Go the f*ck to sleep!

" I know that making the choice to be positive and optimistic helps me every day in so many ways. It helps my attitude, my health, my energy, my work, my relationships, my goals, my accomplishments, my success, my peace of mind, and so much more. And I achieve all that . . . with just one choice."

 

Post thoughts to comments.

Row, Push ups, Jumping squats, Slam ball, Burpees

Warriors getting ready for battle

Warm up
Row 500m

Skill Builder/Mobility
Dynamic stretching

Team WOD
10,000m row
20 HRPU's
20 Jumping air squats
20 Slam ball
20 Burpees

Each team member is allowed to row 250m. As a group everyone must finish all movements together.

Post total time to comments.

KB swings, Burpees, Run, Pull ups, Push ups, Air squats

Chris

Warm up
Dynamic warm up

Team Wod
3 Rounds
KB swings 21-15-9
Burpees 21-15-9
Run 400m
2 rounds of Cindy


Post time to comments.