CrossFit - Smyrna, GA

Randy

FRIDAY 

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Holiday Hours for this weekend.  

CrossFit Smyrna will be closed friday evening and saturday for July 4.  Please make sure to adjust your schedules accordingly 

Friday - 9am-11am 
Saturday- closed 
Sunday- 9am- 11am    


Happy Birthday to the most beautiful girl in the world...Leah!




Make Up Day

Wednesday
Run 10 K

Tuesday

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Monday 090629

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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10 k


Who said girls can't bench heavy weight? 

WEDNESDAY 

Run 10 K

or 

One Mile Run

50 Wall Balls 

50 Sit Ups

50 Fire Hydrants 25 each leg

50 Mountain Climbers 

One Mile Run 

Please give yourself 45 min for todays workout.  

Holiday Hours for this weekend.  
CrossFit Smyrna will be closed friday evening and saturday for July 4.  Please make sure to adjust your schedules accordingly 

Friday - 9am-11am 
Saturday- closed 
Sunday- 9am- 11am    

eva

TUESDAY 

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

CROSSFIT TOTAL

Monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


OR

10 Push Ups>>

10 Up and outs

10 Squats>>

10 Burpees>>

10 Box Jumps>>

Run 200 M>>


AMRAP 20 minutes

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YOU KNOW YOU ARE IN A TOUGH ASS GYM WHEN YOU SEE SOMEONE WITH A
MICKEY MOUSE Tattoo!!!

crazy one stuff

Saturday

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

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nicole

Friday

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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Thrusters

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps


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Rest Day

CFHQ Rest Day

Make Up any of the past three workouts or try this:


On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.



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Front Squat

tUESDAY 

Front squat 3-3-3-3-3 reps

Post loads to comments.