Tag: pull ups

WOD

WOD for December 13, 2019

Post author By admin
Post date December 13, 2019

Skill/strength: EMOM for 15 mins

3 snatch grip deadlifts + 2 hang snatch pulls+1 full hang snatch

WOD: 6 min AMRAP

30 DUs

10 DB thrusters (50/35)

5 C2B

Rest 3 mins and then complete another 6 mins

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, dumbbell, EMOM, pull ups, snatch, thruster, WOD

WOD

WOD for November 25, 2019

Post author By admin
Post date November 25, 2019

WOD:
3 rounds
10 jerks (70% of 1RM)
10 burpees over the bar
Rest 2 mins

Rest additional 3 minutes

3 rounds
15 goblets squats (70/53)
Run 400m
Rest 2 mins

5-10-15
push ups
pull-ups
squats

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

WOD

WOD for November 18, 2019

Post author By admin
Post date November 18, 2019

Strength/Skill: 5×5 strict shoulder presses 3010 tempo and 10 partner leg throws between

WOD:
EMOTM for 15 mins
mins 0, 3, 6, 9, 12 – 5 burpee broad jumps
mins 1, 4, 7, 10, 13 – 10 pull-ups
mins 2, 5, 8, 11, 14 – 20 air squats

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, pull ups, push ups, 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 August 9, 2019

Post author By admin
Post date August 9, 2019

Strength/Skill: 4 rounds of 20 second chin up grip hold and 20 floor wipers

WOD: Partner Cardio
Run 800m together
Row 500m each (one at a time)
400 DUs (switch every 50D DUs or 100 singles = 50 DUs)

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

WOD

WOD for July 22, 2019

Post author By admin
Post date July 22, 2019

Strength/Skill: 3-3-3-3-3 clusters (squat clean thrusters)

WOD: 15 min AMRAP
3-6-9-12…..add 3 reps each round until 15 mins
Pull-Ups
Squats
Run 100m

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

WOD

WOD for July 15, 2019

Post author By admin
Post date July 15, 2019

Strength/Skill: 5×5 backsquats

WOD: “Helen”
3RFT
Run 400m
21 KBS
12 Pull-ups

Tags alpharetta, back squat, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, kettlebell, metcon, milton, mobility, pull ups, Squat, Sting, WOD

WOD

WOD for July 2, 2019

Post author By admin
Post date July 2, 2019

Strength/Skill: 4×8 push press and 5 YTWs after each set

WOD: For Time
30 shoulder to overhead (95/65)
30 pull-ups
Run 400m
20 Shoulder to overhead (115/85)
20 Pull-Ups
Run 400m
10 shoulder to overhead (135/105)
10 C2B pull-ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, pull ups, ring dips, running, 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

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.