Tag: cleans

WOD

WOD for September 1, 2017

Post author By admin
Post date September 1, 2017

Strength/Skill: 15 mins snatch balance work from rack

WOD: 18-2, 2-18 (decrease and increase by 2 each round)
Hang Cleans (115/75)
Back Squats

*compare to 5/28/14

Tags alpharetta, back squat, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, Squat, Sting, WOD

WOD

WOD for August 24, 2017

Post author By admin
Post date August 24, 2017

Strength/Skill: EMOTM for 10 mins 3 deadlifts, 1 power clean, 1 hang clean and jerk @ 75% of your clean and jerk

WOD: 10-1, 1-10
Burpee
K2E

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

WOD

WOD for August 15, 2017

Post author By admin
Post date August 15, 2017

Strength/Skill: 5-5-3-3-1 Front Squat

WOD:
4 mins:
Run 400m
20 Box Jumps (24/20)
Max Power Cleans (135/85)

4 mins:
Run 400m
10 Box Jumps (30/24)
Max Power Cleans (145/95)

4 mins:
Run 400m
5 Box Jumps (36/30)
Max Power Cleans (155/105)

REST 2 mins between rounds

Tags alpharetta, Box jumps, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, johns creek, metcon, milton, mobility, running, Squat, Sting, WOD

WOD

WOD for August 3, 2017

Post author By admin
Post date August 3, 2017

Strength/Skill: 1 RM squat clean

WOD: Run 100m 2x
Then 3 rounds of
50 DUs
25 Lateral Jumps
Then Run 100m 2x

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, running, Squat, Sting, WOD

WOD

WOD for July 26, 2017

Post author By admin
Post date July 26, 2017

Strength/Skill: 20 mins to establish a 1 RM push jerk

WOD: 7RFT
2 hang cleans (185/125)
6 dead lifts
6 strict DB presses (40/30)
9 slam balls (30/20)

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, cumming, Deadlift, dumbbell, jerks, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for July 24, 2017

Post author By admin
Post date July 24, 2017

Strength/Skill: 3 rounds of 10 back squats at 60% and 5 paralette pass throughs

WOD: “The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score is total rounds completed for the 5 cycles.

Tags alpharetta, AMRAP, back squat, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, pull ups, Squat, Sting, WOD

WOD

WOD for July 20, 2017

Post author By admin
Post date July 20, 2017

Strength/Skill: Ring Work for 15 mins

WOD: 10 squat snatches (135/95)
then 5 rounds of:
6 pull-ups
Run 100m
6 clean and jerks

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, pull ups, ring dips, running, Squat, WOD

WOD

WOD for July 18, 2017

Post author By admin
Post date July 18, 2017

Strength/Skill: 5-5-5-5 Power cleans at 80-85% of your 1RM

WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 – 8 burpee lateral jumps
Mins 1,4,7,10,13 – 10 GHD back extensions
Mins 2, 5, 8, 11, 14 – 45 sec plank hold on elbows

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

WOD

WOD for July 11, 2017

Post author By admin
Post date July 11, 2017

Strength/Skill: 10 front squats at 50% and 10 ab roll outs

WOD: 21-15-9
Squat Cleans (115/75)
Ring Dips

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, johns creek, metcon, milton, mobility, ring dips, WOD

WOD

WOD for July 5, 2017

Post author By admin
Post date July 5, 2017

Strength/Skill: 3 rounds of 10 hang power cleans and 20 air squats

WOD: 5RFT
10 pistols
10 pull-ups
10 sit-ups
10 burpees

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, pull ups, sit ups, 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.