Tag: cleans

WOD

WOD for August 21, 2019

Post author By admin
Post date August 21, 2019

WOD:
3 rounds
10 Hang Cleans (135/95)
Run 400m
Rest 2 mins

Rest additional 3 minutes for a total of 5 mins

3 rounds
20 goblet squats (53/35)
90 second row
Rest 2 mins

Then finish with 3 rounds 5 burpees and 20 lunges

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

WOD

WOD for August 20, 2019

Post author By admin
Post date August 20, 2019

Strength/Skill: 1RM clean (power and or squat)

WOD: Row 500m
Then:
3 rounds
30 KBS (70/53)
30 wallballs (20/14)
30 DUs

Then Row 500m

Tags alpharetta, cleans, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, kettlebell, metcon, mobility, overhead squat, Squat, Sting, WALLBALLS, WOD

WOD

WOD for August 12, 2019

Post author By admin
Post date August 12, 2019

Strength/Skill: 1RM Push Press

WOD: 1-2-3-4-5-6-7-8-9-10
clean and jerks – may be a power clean or full clean (135/95)
complete 5 push ups on the (-)

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, Press, Sting, WOD

WOD

WOD for August 5, 2019

Post author By admin
Post date August 5, 2019

Strength/Skill: 3-3-3-3-3 splits jerks from rack and 10 pistols between sets

WOD: 20 min AMRAP
10 power cleans (135/85)
10 front squats
10 lateral jumps over bar
Run 200m

Tags alpharetta, AMRAP, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, jerks, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for July 25, 2019

Post author By admin
Post date July 25, 2019

Strength/Skill: 1RM back squat

WOD: EMOTM for 15 mins
Min 1,4,7,10,13 – 6 power cleans (60-70% of max)
Min 2,5,8,11,14 – 6 front squats
Min 3,6,9,12,15 – 25 DUs

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

WOD

WOD for July 23, 2019

Post author By admin
Post date July 23, 2019

Strength/Skill: Bench Press 5-5-3-3-1-1

WOD:
30 DB push presses (30/20)
Run 200m
30 DB squat cleans
Run 200m
30 DB anchored sit ups
Run 200m
30 DB lunges
Run 200m
30 DB thrusters
Run 200m

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, dumbbell, johns creek, lunges, metcon, milton, mobility, Press, running, Squat, Sting, thrusters, WOD

WOD

WOD for July 19, 2019

Post author By admin
Post date July 19, 2019

Strength/Skill: 3×5 power cleans and 5 single leg ball slams after each set

WOD: 12 min AMRAP
5 manmakers
20 DB step ups

Tags alpharetta, AMRAP, ball slams, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, dumbbell, johns creek, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for July 18, 2019

Post author By admin
Post date July 18, 2019

WOD: 3 rounds
15 hang cleans (95/65)
2 min row
Rest 90 seconds

After round 3 rest total of 5 mins

3 rounds
15 deadlifts (135/95)
400m run
Rest 2 mins

Rest additional min after round 3 (3 min total) then:

30 burpee pull ups

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

WOD

WOD for July 8, 2019

Post author By admin
Post date July 8, 2019

Strength/Skill: 5×3 clean and jerks and 10 GHD back extensions between holding for 4 seconds at the top

WOD: 10 Rounds
10 Russian KBS (70/53)
10 Goblet Squats
10 Goblet Walking Lunges

*scale to 6 rounds if needed

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, lunges, metcon, mobility, overhead squat, Squat, Sting, WOD

WOD

WOD for July 1, 2019

Post author By admin
Post date July 1, 2019

Strength/Skill: Back Squats 2×8 at 75%, 2×6 at 80%, 2×4 at 85%

WOD: 5 clean and jerks (95/65)
Run 200m
10 clean and jerks
Run 400m
20 clean and jerks
Run 800m

*this is one that you should move quickly! For the clean and jerks and the runs!

Tags alpharetta, back squat, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, running, 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.