Stone Mountain
Operation Phoenix
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Syndicate
CrossFit - Smyrna, GA
Rest Day
CFHQ Rest Day
Workout Of The Day
The CrossFit workout will be ‘Liz Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
WallBalls
Ktbs
Squats
Rowing
SitUps
SHOULDER PRESS
Monday Workout Of the Day
Shoulder Press 3-3-3-3-3-3-3
Funny Fact about our picture today.
Quote for our next shirt... "Crossfit Smyrna, where We Train your Trainers"
Shoulder Press 3-3-3-3-3-3-3
Funny Fact about our picture today.
Quote for our next shirt... "Crossfit Smyrna, where We Train your Trainers"
Run 400
Sunday
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
War Frank
Saturday
"War Frank"
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Crossfit Smyrna
CFHQ Rest Day
WORKOUT OF THE DAY
3 rounds
Start and finish the WOD with 800m run
15x Front squat (135#/95#)
20x Burpee box jumps
25x KB swings (72#/53#)
Crossfit Smyrna
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Sectional Workouts From The Arnold Announced!
We might be seeing one of these on our next rest day!!!!!!
Sand bags are being filled, weighted vests are being unpacked and a general gearing up is happening for this weekend's Sectional at the Arnold Classic. Shown to the right is the massive 7000lbs worth of sand that the athletes will be moving around throughout the weekend (more info below).
The first three workouts for the weekend have been announced, with the final WOD still lingering in that ominous TBD status.
Here's what we can tell you:
WOD 1
5 Rounds For Time (completed with a weighted vest throughout 30/15lbs):
7 Deadlifts - 225/155lbs
11 Burpees
WOD 2
Sandbag Sprints
The distance, number of sandbags and weight to be announced at event.
WOD 3
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar
Crossfit Smyrna
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Alternate Workout will be posted on the white board.
Tuesday
TUESDAY WORKOUT
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Pullups will sub Rope Climp if needed.
Ground and Pound
Monday
Workout of the Day will be...
GROUND & POUND
For Time:
21-15-9
Thrusters (95/65lb)
Burpees
Then....
30 Deadlifts at (225lb/155lb)
