Tag: cleans

WOD

WOD for June 27, 2019

Post author By admin
Post date June 27, 2019

WOD: Interval Weight Training
3 rounds of 5 power cleans @75% of your max (heavy NOT touch and go)
300 yard shuttle run (3x100m)
Rest 2 mins

Rest an additional 3 minutes (so 5 minutes total between part 1 and 2)

3 rounds of
20 Barbell OH lunges
2 min row
Rest 2 mins

Tags alpharetta, cleans, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for June 12, 2019

Post author By admin
Post date June 12, 2019

Strength/Skill: Seated good mornings 15-15-15 and lateral monster walks 10-10-10

WOD: “DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

12 deadlifts (155/95)
9 hang power cleans
6 jerks

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

WOD

WOD for June 10, 2019

Post author By admin
Post date June 10, 2019

Strength/Skill: 3010 Front Squats 10-10-10 and 10-10-10 Snatch grip RDL

WOD: 21-15-9
Power Cleans (135/95)
Box Jumps (24/20)

Tags alpharetta, Box jumps, burpee, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, front squat, jerks, johns creek, metcon, milton, mobility, Sting, WOD

WOD

WOD for June 6, 2019

Post author By admin
Post date June 6, 2019

“Becky”

“Becky” Rebecca Sefscik, a coach at Crossfit The Tracks (Erlanger, KY) and US military veteran, created this workout herself in 2012. Becky Sefscik took her own life on August 31, 2015 after a battle with PTSD.

For Time
800 meter Run
30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups

Tags alpharetta, back squat, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, handstand push-ups, johns creek, metcon, milton, mobility, running, snatches, Squat, Sting, WOD

WOD

WOD for May 31. 2019

Post author By admin
Post date May 31, 2019

Strength/Skill: EMOTM for 10 mins 1 clean, 1 hang clean and 1 hang power clean

WOD: 10 min AMRAP
20 DUs
5 HSPU
20 DUs
10 pull-ups

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

WOD

WOD for May 16, 2019

Post author By admin
Post date May 16, 2019

Strength/Skill: 4 rounds of 10 T2B and 10 pistols

WOD: EMOTM for 12 mins
Mins 0-3 complete 8 clean and jerks @ 50% of your max
Mins 4-7 complete 6 clean and jerks @ 60% of your max
Mins 8-11 complete 2 clean and jerks @80% of your max

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for April 29, 2019

Post author By admin
Post date April 29, 2019

Strength/Skill: 3 rounds of 5 HSPUs and 5 tire flips

WOD: 3RFT
10 power cleans
5 pulls ups
200m run
REST 1 min

Tags \, alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, pull ups, sprints, Squat, Sting, WOD

WOD

WOD for April 22, 2019

Post author By admin
Post date April 22, 2019

Strength/Skill: Down and back single arm overhead walking DB lunges and 20 russian slam ball twists

WOD: For Time
9 power snatches (135/95)
15 thrusters
21 power cleans
Rest 2 mins
21 power cleans
15 thrusters
9 power snatches

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

WOD

WOD for April 9, 2019

Post author By admin
Post date April 9, 2019

Skill/Strength: 3 rounds of feet elevated ring rows and 3 pull up negatives

WOD: Every 2 mins for 20 mins
7 deadlifts (135/95)
7 hang power cleans
7 front squats
7 jerks

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

WOD

WOD for April 4, 2019

Post author By admin
Post date April 4, 2019

Strength/Skill: 5-3-3-2-1 Power Cleans (work on DUs between)

WOD: 15 min AMRAP
Run 200m
20 DUs
20 Mountain Climbers

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, 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.