Tag: metcon

WOD

WOD for June 19, 2019

Post author By admin
Post date June 19, 2019

Back Squats 3-3-3-3-3 and complete 3 broomstick jumps between sets

WOD: Every 2 minutes until failure

* Men start with 20 calories and women 14 calories
* add 2 calories every 2 minutes until failure
* scale start calories as needed

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

WOD

WOD for June 14, 2019

Post author By admin
Post date June 14, 2019

Strength/Skill: Work on ANY gymnastics movements (pull ups, push ups, muscle ups, handstands, etc)

WOD: 30-20-10
Back Squats (115/75)
Sit Ups
Ball Slams
400m Run on the (-) sp after the 30s and 20s only

Tags alpharetta, back squat, ball slams, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, handstand push-ups, jerks, johns creek, metcon, milton, mobility, Sting, WOD

WOD

WOD for June 13, 2019

Post author By admin
Post date June 13, 2019

Strength/Skill: 5×5 barbell bent over rows and 10 skull crushers between sets

WOD: EMOM for 16 mins
Mins 0,4,8,12 – 50 DUs
Mins 1,5,9,13 – 15 push ups
Mins 2,6,10,14 – 100m run
Mins 3,7,11,15 – 10 pull ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, pull ups, running, Squat, Sting, WOD

WOD

WOD for June 11, 2019

Post author By admin
Post date June 11, 2019

Strength/Skill: 5×5 Bench Press and 10 partner leg throws between sets

WOD: 4 RFT
10 DB push presses (40/30)
10 burpees
20 lateral jumps

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, dumbbell, johns creek, metcon, milton, mobility, Press, 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 7, 2019

Post author By admin
Post date June 7, 2019

Strength/Skill: Thrusters 5×3 and 10 DUs or attempts between sets

WOD: 3RFT
500m row
400m run
Rest 2 mins

Tags alpharetta, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, mobility, overhead squat, running, Squat, Sting, thrusters, 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 June 5, 2019

Post author By admin
Post date June 5, 2019

Strength/Skill: 3 rounds of 10 DB reverse lunges each leg and 10 goblet squat jumps

WOD: 5 rounds
30 seconds work and 30 second rest
Burpees
Wallballs
DUs
Row
Rest 1 min

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

WOD

WOD for June 4, 2019

Post author By admin
Post date June 4, 2019

Strength/Skill: Jerks 5-5-5 then 3010 tempo strict press 15-12-10 reps

WOD: 10 min AMRAP
7 T2B
7 HSPU
7 Pull-ups
7 Ring Dips

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, ring dips, Squat, Sting, WOD

WOD

WOD for June 3, 2019

Post author By admin
Post date June 3, 2019

Strength/Skill: 3010 tempo russian deadlifts 15-12-10 and complete 10 GHD back extensions between sets

WOD: 5RFT
50 DUs (2-1 singles)
20 Goblet Squats (53/35)
10 Box Jumps (24/20)

Tags alpharetta, Box jumps, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, double unders, johns creek, 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.