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CrossFit - Smyrna, GA
CROSSFIT SMYRNA EST. 2007
SATURDAY WOD
The Basics Team
Team of 2
For Time:
25 Back Squats (45#/33#/ PVC for new people) 25 Front Squats 25 Overhead Squats 400m Run
25 Shoulder Press 25 Push Press 25 Push Jerk 400m Run
50 Squat Clean 400m Run
50 Power Snatch 400m Run
Rules:
- Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed. - No putting the bar down except for the run. - 5 Burpee penalty for the team each time the bar is dropped besides running. - Pass the bar back and forth until each person completes their reps. - You cannot run until both team members complete their reps for the exercise preceding the 400m run.
Team of 2
For Time:
25 Back Squats (45#/33#/ PVC for new people) 25 Front Squats 25 Overhead Squats 400m Run
25 Shoulder Press 25 Push Press 25 Push Jerk 400m Run
50 Squat Clean 400m Run
50 Power Snatch 400m Run
Rules:
- Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed. - No putting the bar down except for the run. - 5 Burpee penalty for the team each time the bar is dropped besides running. - Pass the bar back and forth until each person completes their reps. - You cannot run until both team members complete their reps for the exercise preceding the 400m run.
CROSSFIT SMYRNA MEMORIAL DAY HOURS:
9AM-12noon. This being that the last class is at 11am.
The Workout will be "Murph" So make sure to rest those legs good.
Regular Gym Hours for Saturday and Sunday.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
CROSSFIT SMYRNA EST. 2007
FRIDAY WOD
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
CROSSFIT SMYRNA
WEDNESDAY WOD
THURSDAY WOD
Jackie
For time
Row 1000m
50x Thruster (45#)
30x Pull-ups
For time
Row 1000m
50x Thruster (45#)
30x Pull-ups
THURSDAY WOD
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
What makes CrossFit Smyrna so special is the comradery of its members. With the rapid growth of the gym over the past couple months it has been hard for everyone to get to know each other. The next couple weeks I will be stealing photos from FaceBook and placing them on the blog of our current CrossFit Smyrna Members.
Photo of James Coyle, Heather Coyle and Simon.
CROSSFIT SMYRNA
TUESDAY WOD
"Brian"
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
CROSSFIT SMYRNA EST. 2007
SUNDAY WOD
MONDAY WOD
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
MONDAY WOD
Overhead Squat 1-1-1-1-1-1-1 reps
CROSSFIT SMYRNA
FRIDAY WOD
2012 CrossFit Games Regional: Individual Event 6
For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups
For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups
CROSSFIT SMYRNA
WEDNESDAY WOD
CROSSFIT HQ PHOTO WEDNESDAY MAY 16TH WWW.CROSSFIT.COM
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Run 800 meters
Rest 2 minutes
THURSDAY WOD
21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension
L-pull-up
25 pound Weighted back extension
CROSSFIT HQ PHOTO WEDNESDAY MAY 16TH WWW.CROSSFIT.COM
LOCAL CROSSFIT NEWS :
Hey all,
Crossfit Atlanta has taken on the task of raising money to build a school/Crossfit gym in Kenya. For some months now CrossFit Atlanta have been collecting people's spare change and cash in some water jugs placed at the gym's main entrance. I want to help CrossFit Atlanta hit there goal so I have placed a donation box in the CrossFit Smyrna Locker Room. They also will have a fundraising site set up soon so people can donate online. And lastly, they are are holding a workout fundraiser at CFATL on Saturday May 19th. This fundraiser will be in the form of a chipper and will be programmed so everyone from advanced athletes to beginners can participate. There will be prize packages for top competitors in their various divisions. They are taking donations for this competition...we're suggesting $15 per entry. I personaly will be going to the Fundrasier on the 19th and I am hope to have a huge following of my members with me. We can all meet up at Crossfit Smyrna 9am and shuttle over there together. For more information please get with me anytime between now and then.
Please follow this link for more information and to see coach Glassman's vision for Crossfit in Africa:
http://media.crossfit.com/cf-video/africashort.mov
CrossFit for Hope supports St. Jude Children's Research Hospital
Crossfit Atlanta has taken on the task of raising money to build a school/Crossfit gym in Kenya. For some months now CrossFit Atlanta have been collecting people's spare change and cash in some water jugs placed at the gym's main entrance. I want to help CrossFit Atlanta hit there goal so I have placed a donation box in the CrossFit Smyrna Locker Room. They also will have a fundraising site set up soon so people can donate online. And lastly, they are are holding a workout fundraiser at CFATL on Saturday May 19th. This fundraiser will be in the form of a chipper and will be programmed so everyone from advanced athletes to beginners can participate. There will be prize packages for top competitors in their various divisions. They are taking donations for this competition...we're suggesting $15 per entry. I personaly will be going to the Fundrasier on the 19th and I am hope to have a huge following of my members with me. We can all meet up at Crossfit Smyrna 9am and shuttle over there together. For more information please get with me anytime between now and then.
Please follow this link for more information and to see coach Glassman's vision for Crossfit in Africa:
http://media.crossfit.com/cf-video/africashort.mov
CrossFit for Hope supports St. Jude Children's Research Hospital
CROSSFIT SMYRNA
MONDAY WOD
2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute. WE WILL ALSO HAVE A WORKOUT POSTED ON THE WHITE BOARD WITH A TILL LESS DIFFICULTY.
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute. WE WILL ALSO HAVE A WORKOUT POSTED ON THE WHITE BOARD WITH A TILL LESS DIFFICULTY.
TUESDAY WOD
For time
Row 80 calories
30x Burpees
40x DB ground to overhead (135/95)
50x Knees to elbows
60x Push-ups
70 yard OH walking lunge (45/25 plate)
Row 80 calories
30x Burpees
40x DB ground to overhead (135/95)
50x Knees to elbows
60x Push-ups
70 yard OH walking lunge (45/25 plate)
RUN 800 METERS
This past Oly Workshop was awesome. Scott Gaston, (CrossFit Smyrna's FB Coach and lifting Director) did an exceptional job. Please be on the look out for the next class.
Registration O-Run Atlanta
$160 Per Team Early Bird Registration (February 15 – May 15, 2012)
$180 Per Team Registration (May 16 – August 15, 2012)
$200 Per Team Late Registration (August 16 – September 7, 2012)
$240 Race Day Registration (September 8, 2012)
Note: No refunds will be given.
Register Online
Click here to register ONLINE. http://theorun.com/blog/atlanta
Note: No refunds will be given.
Register By Mail
Click here to download a mail-in registration form.
$160 Per Team Early Bird Registration (must be postmarked by May 15, 2012)
$180 Per Team Registration (must be postmarked by August 15, 2012)
$200 Per Team Late Registration (must be postmarked by September 1, 2012)
Note: No refunds will be given.
Race Day on September 8, 2012
Check-In starts at 8 a.m.
Race starts at 9 a.m.
Note: No refunds will be given.
$160 Per Team Early Bird Registration (February 15 – May 15, 2012)
$180 Per Team Registration (May 16 – August 15, 2012)
$200 Per Team Late Registration (August 16 – September 7, 2012)
$240 Race Day Registration (September 8, 2012)
Note: No refunds will be given.
Register Online
Click here to register ONLINE. http://theorun.com/blog/atlanta
Note: No refunds will be given.
Register By Mail
Click here to download a mail-in registration form.
$160 Per Team Early Bird Registration (must be postmarked by May 15, 2012)
$180 Per Team Registration (must be postmarked by August 15, 2012)
$200 Per Team Late Registration (must be postmarked by September 1, 2012)
Note: No refunds will be given.
Race Day on September 8, 2012
Check-In starts at 8 a.m.
Race starts at 9 a.m.
Note: No refunds will be given.
CROSSFIT SMYRNA
FRIDAY WOD
INNOVATIVE COLD THERAPY
Icebox Cryotherapy provides recovery therapy services for athletes and active adults as well as aesthetic and health & wellness benefits to the general public. Our Cryosauna is a revolutionary and cutting-edge technology endorsed by many doctors, professional athletes/teams, Dr. Oz, The Doctors TV Show & ESPN
We provide a natural, safe, non-invasive therapeutic program to aid in athletic performance and recovery, pain and inflammation reduction, and health & wellness by promoting and stimulating the body’s natural healing process.
For time
Run 400 Meters
20 (hands release from floor at bottom)
10 Hang Power Clean (135#/95#)
Run 400 Meters
20 Burpees
10 Hang Power Clean (135#/95#)
Run 400 Meters
20 Chest-to-floor push-ups (hands release from floor at bottom)
10 Hang Power Clean (135#/95#)
Run 400 Meters
20 (hands release from floor at bottom)
10 Hang Power Clean (135#/95#)
Run 400 Meters
20 Burpees
10 Hang Power Clean (135#/95#)
Run 400 Meters
20 Chest-to-floor push-ups (hands release from floor at bottom)
10 Hang Power Clean (135#/95#)
20 Burpees
SATURDAY WOD
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Run 800 meters
Rest 2 minutes
Innovative Cold Therapy
Description
Icebox is proud to be the first Cryotherapy location in Georgia.
https://www.facebook.com/iceboxcryotheraphy
Description
Icebox is proud to be the first Cryotherapy location in Georgia.
https://www.facebook.com/iceboxcryotheraphy
(404) 890-7066
INNOVATIVE COLD THERAPY
Icebox Cryotherapy provides recovery therapy services for athletes and active adults as well as aesthetic and health & wellness benefits to the general public. Our Cryosauna is a revolutionary and cutting-edge technology endorsed by many doctors, professional athletes/teams, Dr. Oz, The Doctors TV Show & ESPN
We provide a natural, safe, non-invasive therapeutic program to aid in athletic performance and recovery, pain and inflammation reduction, and health & wellness by promoting and stimulating the body’s natural healing process.
CROSSFIT SMYRNA 05/09/2012
WEDNESDAY WOD
Please follow this link for more information and to see coach Glassman's vision for Crossfit in Africa:
http://media.crossfit.com/cf-video/africashort.mov
Deadlift 5-5-5-5-5 reps
If you know your 1RM use 75% for your first 3 sets and touch and go. For your last 2 sets if you have been successful on the first 3 add 10lbs each set and touch and go.
If you don't know your 1RM then take 4-5 sets to work up to a weight that is difficult but allows you to maintain your form for the required sets and reps...find your numbers then log them in your journal.
If you don't know your 1RM then take 4-5 sets to work up to a weight that is difficult but allows you to maintain your form for the required sets and reps...find your numbers then log them in your journal.
Hey all,
Crossfit Atlanta has taken on the task of raising money to build a school/Crossfit gym in Kenya. For some months now CrossFit Atlanta have been collecting people's spare change and cash in some water jugs placed at the gym's main entrance. I want to help CrossFit Atlanta hit there goal so I have placed a donation box in the CrossFit Smyrna Locker Room. They also will have a fundraising site set up soon so people can donate online. And lastly, they are are holding a workout fundraiser at CFATL on Saturday May 19th. This fundraiser will be in the form of a chipper and will be programmed so everyone from advanced athletes to beginners can participate. There will be prize packages for top competitors in their various divisions. They are taking donations for this competition...we're suggesting $15 per entry. I personaly will be going to the Fundrasier on the 19th and I am hope to have a huge following of my members with me. We can all meet up at Crossfit Smyrna 9am and shuttle over there together. For more information please get with me anytime between now and then.
Crossfit Atlanta has taken on the task of raising money to build a school/Crossfit gym in Kenya. For some months now CrossFit Atlanta have been collecting people's spare change and cash in some water jugs placed at the gym's main entrance. I want to help CrossFit Atlanta hit there goal so I have placed a donation box in the CrossFit Smyrna Locker Room. They also will have a fundraising site set up soon so people can donate online. And lastly, they are are holding a workout fundraiser at CFATL on Saturday May 19th. This fundraiser will be in the form of a chipper and will be programmed so everyone from advanced athletes to beginners can participate. There will be prize packages for top competitors in their various divisions. They are taking donations for this competition...we're suggesting $15 per entry. I personaly will be going to the Fundrasier on the 19th and I am hope to have a huge following of my members with me. We can all meet up at Crossfit Smyrna 9am and shuttle over there together. For more information please get with me anytime between now and then.
Please follow this link for more information and to see coach Glassman's vision for Crossfit in Africa:
http://media.crossfit.com/cf-video/africashort.mov
CrossFit for Hope supports St. Jude Children's Research Hospital