Tag: metcon

WOD

WOD for September 18, 2019

Post author By admin
Post date September 18, 2019

Strength/Skill: Bench Press 5-5-3-2-1 and 10 bent over DB rows between sets

WDO: With a Partner
8x200m runs (switch every 200m, each run 4x)
6×50 DUs (switch every 50, each jump 3x)
4x500m rows (switch every 500m, each row 2x)

One is working at a time

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

WOD

WOD for September 16, 2019

Post author By admin
Post date September 16, 2019

Strength/Skill: 3 rounds of 25 KBS (as heavy as possible) and 10 seated good mornings

WOD: 5RFT
12 Backsquats (135/95)
12 Shoulder to Overhead
40 DUs (80 singles)

Tags alpharetta, back squat, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, jerks, johns creek, metcon, milton, mobility, ring dips, Squat, Sting, WOD

WOD

WOD for September 10, 2019

Post author By admin
Post date September 10, 2019

Strength/Skill: 3 rounds of 10 backsquats and 1:00 weighted plank hold

WOD:
100m farmer carry
50 push presses (95/65)
100m farmer carry
50 hang power cleans
100m farmer carry

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, Press, Squat, Sting, 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 6, 2019

Post author By admin
Post date September 6, 2019

Strength/Skill: 3 rounds of 5 plate sit to stands and Down and back waiters carry (with plate)

WOD: 10 min AMRAP
10 chest to bar pull-ups
10 deadlifts (225/155)

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

WOD

WOD for September 5, 2019

Post author By admin
Post date September 5, 2019

Strength/Skill: OHS 5-3-3-2-1

WOD:
1 mile run
1000m row

Tags alpharetta, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, overhead squat, Sting, 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 September 3, 2019

Post author By admin
Post date September 3, 2019

Strength/Skill: 3 rounds of 5 turkish get ups each arm and 30 second hollow rocks

WOD: EMOTM for 12 mins
Even – 50 DUs
Odd – 10 Backsquats (155/105)

Tags alpharetta, back squat, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, 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

WOD

WOD for August 29, 2019

Post author By admin
Post date August 29, 2019

WOD: 3 rounds of
10 front squats (135/95)
1 min DUs
1 min mountain climbers
Rest 2 mins

Rest an additional 3 minutes for total of 5 mins

Then 3 rounds:
10 SDHP (115/85)
Run 200m
Rest 1 min

Then 3 rounds of 5 pull-ups, 10 push ups, 15 squats

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, front squat, johns creek, metcon, milton, mobility, sprints, 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.