Tag: metcon

WOD

WOD for March 8, 2017

Post author By admin
Post date March 8, 2017

P1080133
Strength/Skill: Front Squats 5 x 5 @ 70%

WOD: 3 RFT
20 SDHP (115/75)
10 Back Squats
1 rope climb
Run 400m

Tags alpharetta, back squat, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, johns creek, metcon, milton, mobility, running, WOD

WOD

WOD for March 7, 2017

Post author By admin
Post date March 7, 2017

P1070690
Strength/Skill: 1 RM Push Jerk

WOD: 10 min AMRAP
Wallballs (20/14)
Burpees
Inrease reps by 3 each round 3,6,9,12,15, etc.

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, WALLBALLS, WOD

WOD

WOD for March 3, 2017

Post author By admin
Post date March 3, 2017

Sting’s 17.2

12 min AMRAP
2 rounds of:
10 weighted walking lunges (RX 40/30) (Scaled 35/20)
16 toes to bar (rx) knee raises (scaled)
8 power cleans
Then 2 rounds of
10 weighted walking lunges
16 pull-ups (Rx) HRPU to dumbbell (scaled)
8 power cleans

Alternate between 2 rounds of T2B/Knee raises and 2 rounds of Pull-ups/HRPUs for the duration of the 12 minutes.

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

WOD

WOD for March 2, 2017

Post author By admin
Post date March 2, 2017

P1080111
Strength/Skill: 3-3-3-3 deadlifts at 80%

WOD: EMOTM for 15 mins
0,3,6,9,12 Row for calories (12/8)
1,4,7,10,13 10 KBS (53/35)
2,5,8,11,14 5 Power Cleans (135/95)

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

WOD

WOD for March 1, 2017

Post author By admin
Post date March 1, 2017

P1070893
Strength/Skill: 20 min rig work (pull-ups, t2b, K2E, dips)

WOD: 10 HSPU then:
30-20-10-5
v-ups
Walking Lunges
The 10 GHD Sit-ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, knees to elbows, lunges, metcon, milton, mobility, ring dips, running, Squat, Sting, Toes to bar, WOD

WOD

WOD for February 27, 2017

Post author By admin
Post date February 27, 2017

P1050138
Strength/Skill: 3 rounds of 6 turkish get-ups and 10 floor wipers

WOD: 5 min AMRAP
10 ring rows
20 DUs
Rest 2 mins
5 min AMRAP
30 lateral jumps
20 sit-ups

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, ring dips, row, sit ups, WOD

WOD

WOD for February 24, 2018

Post author By admin
Post date February 24, 2017

CrossFit Open WOD 17.1

10 DB snatches (50/35RX & 35/20 scaled)
15 burpee box jump overs
20 DB snatches
15 burpee box jump overs
30 DB snatches
15 burpees box jump overs
40 DB snatches
15 burpee box jump overs
50 DB snatches
15 burpee box jump overs

20 min time cap!

*scaled may step up but both feet must touch the top of the box! YOU MUST have a counter/judge if you are on a team for the gym competition!

Tags alpharetta, Box jumps, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, Squat, Sting, WOD

WOD

WOD for February 22, 2017

Post author By admin
Post date February 22, 2017

BettyWhite1
Strength/Skill: 3×3 backsquats at 80% of your 1RM

WOD: “Betty”
5RFT
12 push presses (135/95)
20 box jumps (24/20)

Tags alpharetta, back squat, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, Press, Sting, WOD

WOD

WOD for February 21, 2017

Post author By admin
Post date February 21, 2017

P1070816
Strength/Skill: Snatches 3-3-2-2-1 (yes that means full squat)

WOD: Row 50 calories
Rest 1 min
50 DUs
Rest 1 min
50 Mountain Climbers
Rest 1 min
50 Lateral Jumps

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

WOD

WOD for February 20, 2017

Post author By admin
Post date February 20, 2017

P1040822

WOD: Run 1 mile
Then 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then Run 1 mile

Scaled: Run 600m
15 Burpees
4 Power Cleans
6 Front Squats
Then Run 600m

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, front squat, johns creek, metcon, milton, mobility, running, sprints, 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.