WOD 4.14.14

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April 14, 2014 | Posted in Daily WOD | By

Workout of the Day 4.14.14

Pre-WOD:

Coach led warm up

Strength:

Back Squats 5X5 @70%

WOD:

2 Tabatas

  • Knees to Elbows
  • Push-Ups

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.10.14

T2B

April 10, 2014 | Posted in Daily WOD | By

Workout of the Day 4.9.14

Pre-WOD:

Coach led warm up

Strength:

Bench Press 5X5 @65%

WOD:

8 Minute AMRAP

  • 5 Front Squats
  • 7 Toes to bar
  • 9 Burpees

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.9.14

athlete3

April 9, 2014 | Posted in Daily WOD | By

Workout of the Day 4.9.14

Pre-WOD:

Coach led warm up

Strength:

Deadlift 5X5 @65%

WOD:

3 X 800 meter run – Rest 3 minutes between sets

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.8.14

hookgrip

April 7, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 4.8.14

Pre-WOD:

Coach led warm up

Strength:

Press 5X5 @65%

WOD:

3 Rounds for Time

  • 10 Muscle Ups
  • 20 GHD Sit-Ups

Post Total Time/Reps.

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.3.14

April 3, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Strength:

Front Squat 5×5 @ 65%

WOD:

8 rounds

Each 30 seconds on, 30 seconds off

  • Handstand push-ups
  • Double unders

Read More →

WOD 4.2.14

crossfit-total-image

April 2, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD: 

Coach led warm up

Strength: 

CrossFit Total

Read More →

What’s Next?

April 1, 2014 | Posted in The Word | By

By: Jeremy Warner

Many of you survived your first CF Open Season. A few actually signed up, and even less submitted a score for every WOD. That is not important; what is important is that you started a new year completing a 5-week long worldwide competition that you could weigh-in on right here in Flowery Branch. It is also worth mentioning that your team, Raising Kane, finished 317 out of 1563 teams in the South East Region. That is within the top 25%, in case you are not great at math! So now it is time to ask the important question:

What’s Next?

1.) We are about to start our first full 13 week strength cycle. This means that testing will occur and you need to be here for it! You then also need to be here consistently so your improvements can be accurately tracked and you can hit the numbers we prescribe to you. Key words are ACCURATE, NUMBERS, TRACKED! Show up, do the work, and write it down!

2.) For our hardcore, in the gym more than once a day athletes, we are going to start posting 2-a-day workouts to follow. This is not a once-every-other-week-I-feel-like-I-ate-too-much-last-night-now-I-need-to-work-it-off option. This is strictly for those who have the time and physical ability to follow the program as it is prescribed. So put on your big boy/girl pants, knee sleeves and lifting shoes, get the shower chair and walker out, because you are in for some hard work! Get with a coach, follow the plan, eat, sleep, train, repeat! Enjoy it :)

3.) For our Endurance Freaks, that means you runners, we will be posting up an Endurance WOD for you to do. Again you must commit to a program. This is not an option, you can not possibly do it all, I promise. You can, however, lift more than you have been previously and see big gains on your long runs! Just ask Trice Sweet about her monster Marathon PR!.

Read More →

WOD 4.1.14

April 1, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

3 Rounds for Time

15 Wall Balls

15 Strict weighted pull-ups

Read More →

WOD 3.27.14

Pat-n-front-squat

March 27, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Front Squat

WOD:

3 Rounds for time:

  • Run 400m
  • 12 Front Squat 125/155

Post time on whiteboard!

 

Read More →

WOD 3.26.14

better

March 25, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Technique:

Snatch

WOD:

For time 10 to 1 reps of:

  • Alternating Pistols
  • Burpees

Post time on whiteboard!

 

Read More →


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