Tag: lunges

WOD

WOD for June 26, 2019

Post author By admin
Post date June 26, 2019

Strength/Skill: 15-15-15 Good morning 3010 tempo and Barbell hip ups 10-10-10

WOD: 5 rounds of 30 seconds on and 30 seconds off
Burpees
DUs
Row
Jumping Lunges
Rest 1 full min

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

WOD

WOD for June 20, 2019

Post author By admin
Post date June 20, 2019

Strength/Skill: 3 rounds of 10 GHD Sit-ups and 2 wall walks

WOD: 3 rounds
5 power snatches (@75% of max)
Run 300m
1 min max burpees
Rest 2 mins

Rest Additional 3 minutes

3 rounds:
20 front rack lunges (135/95)
Row 1 min
Rest 1 min

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

WOD

WOD for May 17, 2019

Post author By admin
Post date May 17, 2019

Strength/Skill: 3 rounds of 10 front rack lunges and max L-sit hold of pull up bars

WOD: Row 500m
Then: 30-20-10-20-30
Push Ups
Air Squats

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

WOD

WOD for April 25, 2019

Post author By admin
Post date April 25, 2019

Strength/Skill: 3 rounds of 3 turkish get ups each arm and 10 GHD sit-ups

WOD: Tabata
Work 20 seconds rest 10 seconds for 4 mins of each exercise
Jumping Lunges
Pull-Ups
V-Ups
*Rest 1 min between exercises

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, 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 8, 2019

Post author By admin
Post date April 8, 2019

Strength/Skill: 5×3 front squats and 5 shoulder external rotations each arm between sets

WOD: 3RFT
400m run
20 bent over rows (95/65)
10 back squats
20 push presses
10 walking lunges

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

WOD

WOD for March 21, 2019

Post author By admin
Post date March 21, 2019

Strength/Skill: 5×3 Curtis Ps (1 power clean + lunge R + lunge L + push press)

WOD: Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders 20 mins time cap. May do 2-1 singles but if finished under 12 mins work on DUs!

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

WOD

WOD for March 18, 2019

Post author By admin
Post date March 18, 2019

Strength/Skill: 2-2-2-2-2 Front squats at 70-80% with a 3-5 seconds pause at the bottom

WOD: EMOTM for 12 mins
6 jumping lunges
3 air squats
3 burpees broad jumps

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

WOD

WOD for March 13, 2019

Post author By admin
Post date March 13, 2019

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

WOD: “Loredo”
6RFT
400m run
24 air squats
24 push ups
24 lunges

*40 min time cap or cut the runs and/or reps down

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, push ups, Squat, Sting, WOD

WOD

WOD for March 7, 2019

Post author By admin
Post date March 7, 2019

Strength/Skill: 4 rounds of 10 front rack lunges and 5 paralette pass throughs

WOD: 4RFT
30 air squats
15 power cleans (135/85)

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, 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.