Tag: burpee

WOD

WOD for December 9, 2019

Post author By admin
Post date December 9, 2019

Skill/strength: 3 rounds of 10 strict pull ups, 20 DB bench presses and 30 hammer curls. Rest 1 min between sets

WOD: 20 min AMRAP

10 DB burpee deadlifts (40/30)

10 DB step ups

20 plank up downs

Tags alpharetta, alpharetta gym, AMRAP, burpee, CrossFit, Deadlift, dumbbell, WOD

WOD

WOD for December 3, 2019

Post author By admin
Post date December 3, 2019

Strength/Skill: Snatches (full squat) 5-3-3-2-1

WOD: Every 2 mins for 10 rounds (20 mins)

15 burpee box jumps overs

*scale down reps as needed

Tags alpharetta, Box jumps, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, snatches, Sting, WOD

WOD

WOD for November 22, 2019

Post author By admin
Post date November 22, 2019

WOD: “Donny”

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day fro Wednesday, August 21, 2013 (130821).

21-15-9-9-15-21
Deadlifts (225/155)
Burpees

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, Deadlift, Hero, johns creek, metcon, milton, mobility, Sting, WOD

WOD

WOD for November 18, 2019

Post author By admin
Post date November 18, 2019

Strength/Skill: 5×5 strict shoulder presses 3010 tempo and 10 partner leg throws between

WOD:
EMOTM for 15 mins
mins 0, 3, 6, 9, 12 – 5 burpee broad jumps
mins 1, 4, 7, 10, 13 – 10 pull-ups
mins 2, 5, 8, 11, 14 – 20 air squats

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, pull ups, push ups, WOD

WOD

WOD for November 15, 2019

Post author By admin
Post date November 15, 2019

WOD:
3 rounds
10 clean and jerks (70% of max)
20 box step ups
10 burpees
Rest 2 mins

Rest additional 3

3 rounds
10 front squats (135/95)
30 mountain climbers
Row 250m
Rest 2 mins

Then 30-20-10
sit ups
push ups

Tags alpharetta, Box jumps, burpee, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, handstand push-ups, jerks, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for October 8, 2019

Post author By admin
Post date October 8, 2019

WOD:
Every 4 mins for 4 rounds
3 deadlifts (255/185)
6 bar facing burpees
9 deadlifts
Run 100m

Rest 3 mins

Every 4 mins for 4 rounds
3 push presses (135/95)
6 T2B
9 push presses
12 wallballs (20/14)

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, johns creek, metcon, milton, mobility, Press, Squat, Sting, Toes to bar, WALLBALLS, WOD

WOD

WOD for September 19, 2019

Post author By admin
Post date September 19, 2019

Strength/Skill: Front Squats 5×5 and 10 GHD sit ups between sets

WOD: 21-15-9-15-21
Wallballs (20/14)
Burpees
Finish with 500m row

Tags alpharetta, burpee, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, Sting, WALLBALLS, WOD

WOD

WOD for September 9, 2019

Post author By admin
Post date September 9, 2019

Strength/Skill: 5×5 strict press and 10-20 pistols between sets

WOD: 40-30-20-10
DB Thrusters (40/30)
5 Burpee Pull-Ups
Run 100m-200m-300m-400m

You will do 40 thrusters, 5 burpees pull-ups, Run 100, Then 30 thrusters, 5 burpee pull-ups, run 200m, etc.

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, Press, pull ups, Squat, Sting, thrusters, WOD

WOD

WOD for September 4, 2019

Post author By admin
Post date September 4, 2019

WOD:
Every 2 mins for 10 mins
7 burpees
7 wallballs (20/14)
7 power snatches (start at 55% and increase each round)

Rest 3 mins

Every 2 min for 10 mins
8 calorie row
16 jump squats
2 power clean and jerks (start at 55% and increase each round)

Rest 3 min

Every 2 mins for 10 min
20 goblet squats min 1
Mountain climbers full minute 2

Tags alpharetta, burpee, cleans, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, kettlebell, metcon, milton, mobility, snatches, Squat, Sting, WOD

WOD

WOD for August 30, 2019

Post author By admin
Post date August 30, 2019

Strength/Skill: Deadlifts 3-3-3-3-3 Deadlifts and 10 partner leg throws between sets

WOD: EMOM for 10 mins
10 burpees to the pull ups bar
*must jump and touch the bar with BOTH hands
* to scale decrease # of burpees

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, johns creek, metcon, milton, mobility, Squat, Sting, WOD

Harvin Vallabhaneni

2023-05-01

Cannot recommend this place more, we were new to CrossFit and found this gym very welcoming. The coaches are fantastic and helped me learn build my CrossFit foundation. The members are kind and super supportive. This gym and the workouts quickly became our favorite part of the day. At the same time, the workouts are challenging and fun! Look no further for a good workout in the area.

Michael Booker

2023-01-03

Dropped in for a few classes during the holidays and was very happy I chose to come to Crossfit Sting. Danielle was a great coach as well as very responsive and flexible with scheduling a drop in. I would highly recommend to any crossfiters in the area or travelling through.

Carly Plonka

2022-05-16

After doing crossfit at two other gyms (one box since it opened seven years ago), it was hard to start anew. What has impressed me most about CF Sting is the varied workouts, particularly the movements in the "Skill and Strength." To be honest, some of the movements were ones I rarely did or was not as skilled in. Danielle always has a modification ready so all levels can do the workout. After 5-6 months, I can already see changes in my body and even if the workout looks intimidating, I do not let that stop me from "cherry-picking"--I know that Danielle will work with me, and I am improving at my own pace. Thank you!

Colette samara

2022-02-06

Great workout and great people!

Scott Hudson

2021-08-19

Awesome people, great programming, and for a good price. I highly recommend this gym over others in the area. I will be back!

Christian Thompson

2021-06-18

I was in town for work and dropped in at Crossfit Sting and immediately felt comfortable there. Danielle is a great coach and leader of her gym. Workouts are well programmed and executed. There is plenty of room at the gym and ample equipment! I would drop in again! Thanks Danielle and Crossfit Sting.