Tag: thrusters

WOD

WOD for September 30, 2019

Post author By admin
Post date September 30, 2019

Strength/Skill: 4 rounds of 10 RDLs and 10 Bulgarian Split Squats

WOD:
8 min AMRAP
40 DUs
15 HRPU
10 Pull-Ups

Rest 2 mins

8 min AMRAP
5 HSPU
10 thrusters (95/65)
100m Run

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, double unders, handstand push-ups, johns creek, metcon, milton, mobility, Squat, Sting, thrusters, 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 August 16, 2019

Post author By admin
Post date August 16, 2019

Strength/Skill: Thrusters 3-3-3-3-3 and 10 supermans between sets

WOD: 3 RFT
Run 400m
15 Deadlifts (225/155)
21 Pull-Ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, johns creek, metcon, milton, mobility, Sting, thrusters, WOD

WOD

WOD for July 23, 2019

Post author By admin
Post date July 23, 2019

Strength/Skill: Bench Press 5-5-3-3-1-1

WOD:
30 DB push presses (30/20)
Run 200m
30 DB squat cleans
Run 200m
30 DB anchored sit ups
Run 200m
30 DB lunges
Run 200m
30 DB thrusters
Run 200m

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, dumbbell, johns creek, lunges, metcon, milton, mobility, Press, running, Squat, Sting, thrusters, 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 June 21, 2019

Post author By admin
Post date June 21, 2019

WOD: The Seven

The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-Ups

*scale as needed to seated DB presses for HSPU, decrease weight on KB,thrusters and DL and ring rows for pull-ups

Tags alpharetta, burpee, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, handstand push-ups, Hero, johns creek, kettlebell, metcon, milton, mobility, Sting, thrusters, 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 May 1, 2019

Post author By admin
Post date May 1, 2019

Strength/Skill: 3 rounds of 2 rope climbs and 10 renegade rows

WOD: 21-15-9
Thrusters (95/65)
Burpees

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, dumbbell, johns creek, metcon, milton, mobility, Squat, Sting, thrusters, 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 11, 2019

Post author By admin
Post date April 11, 2019

Skill/Strength: 3 rounds of 10 renegade rows and 10 DB thrusters

WOD: “Mary”
20 min AMRAP
5 HSPU
10 Pistols
15 Pull Ups

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, dumbbell, handstand push-ups, johns creek, metcon, milton, mobility, pull ups, Squat, Sting, thrusters, 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.