Photos

Assault Course 2018

Assault Course 2018

18 Photos

WODs

WODs

7 Photos

Assault Course 2017

Assault Course 2017

46 Photos

crossfiteastcobb

Wednesday Warm up: Run or row 250 meters Then,

Wednesday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts or good mornings 3x10

WOD:

18-15-12-9-6-3

Wall balls (20/14)

Kettle bell swings (53/35)

Do 5 sumo deadlifts (225/145) and 5 strict pull ups after each round.
EC: Hammer curls 3x10

@recon_ro 📸

Tuesday Warm up: Run or row 250 meters Then, 3

Tuesday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5-5-3-3-3

WOD:

Row 300 meters

6 heel claps

9 push press (115/75)

12 4 count mountain climbers

15 v ups

5 rounds for time.

27 minute cap.
Extra credit: 3x10 front db raises

Friday Warm up: Run or row 250 meters Then, 3 rou

Friday

Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 squats

Strength:
Power cleans 5-5-3-3-3

WOD:
Buy in: 75 double unders (2:1 scale)
Then, 5 rounds of:
6 power cleans (155/100)
10 lateral burpees (left is one, right is two)
14 calorie row
Cash out: 75 double unders (2:1 scale)

25 minute cap.

@recon_ro 📸

Thursday Warm up: Run or row 250 meters Then, 3

Thursday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 5-5-3-3-3

30 dips

Extra credit: 3x10 or 12-15 box step ups

WOD:

Bike .25 miles

20 dumbell bench press (50/35)

15 ghd sit ups

10 overhead plate lunge steps (45/35) (alt/stationary)

AMRAP 20 minutes

Wednesday Warm up: Run or row 250 meters Then,

Wednesday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts or good mornings 3x10

WOD:

Run 1 mile AFAHP

Then, 4 rounds of:

2 rope climbs

8 double reverse grip deadlifts (205/135)

12 box jumps (20 inch)

Post mile time and total time.
EC: Hammer curls 3x10

@madpiratemen @recon_ro 📸
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#crossfiteastcobb #ropeclimbs #crossfit #functionalfitness #cfec #marietta #eastcobb

Tuesday Warm up: Run or row 250 meters Then, 3

Tuesday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5-5-3-3-3

WOD:

5 burpee pull ups

10 dumbell push press (50/35) (2 DB per person)

15 kettle bell swings (53/35)

100 meter sled drag (180/135)

AMRAP 25 minutes

Extra credit: 3x10 front db raises

A special twist on hero wods for Saturday's workou

A special twist on hero wods for Saturday's workout. A tribute to all the hardworking K9s. This one is dedicated to "Chucky" who was shot and killed while chasing a suspect.

K9 "Chucky"

4 Rounds for Time
1 Deadlift (275/205 lb)
25 Kettlebell Swings (53/35 lb)
19 Box Jumps (24/20 in)
11 Burpees

Bexar County [Texas] Sheriff K9 Chucky was shot and killed in the line of duty, but not before taking down an armed suspect, saving many officers' lives on January 25, 2019.

4 rounds of the workout signify his years of service. The rep scheme of 1/25/19 signifies the date when Sheriff Chucky ended his watch. Lastly, the 11 burpees are for his badge number.

Friday Warm up: Run or row 250 meters Then, 3 r

Friday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Power cleans 5x5

WOD:

10-9-8-7-6-5-4-3-2-1

Hang power cleans (135/95)

Kettle bell swings (70/45)

Pull ups - BK

Must accumulate 50 cals on the bike sometime during the WOD.

For time.

@mrs_natorious
@recon_ro 📸

Thursday Warm up: Run or row 250 meters Then, 3

Thursday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 5x5

30 dips

Extra credit: 3x10 or 12-15 box step ups

WOD:

Run 400 meters with sandbag (50/40)

16 walking prisoner lunge steps with sandbag front rack (50/40)

12 bench press (135/95)

8 ball slams (40/25)

2 rope climbs

4 rounds for time.

30 minute cap.

@recon_ro 📸

Wednesday: Warm up: Run or row 250 meters Then,

Wednesday:

Warm up:

Run or row 250 meters

Then, 2 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 good mornings

10 squats

WOD:

2020

20 burpee pull ups

20 ghd sit ups

20 dumbell snatches (50/35) (20 each side/alternating)

20 hang power cleans

20 shoulder to overhead

20 kb swings (53/35)

20 4 count flutter kicks

20 jump squats

20 AAB calories

20 burpee box jumps

20 toes to bar

20 4 count mountain climbers

20 v ups

20 sumo deadlift high pulls

20 walls

20 deadlifts

20 tire flips

20 starmans

20 100 meter runs with sandbag (50/40)

For time.

It will be a little chaotic but it should be fun.

Must do all 20 reps of each exercise before doing the next one, can be done in any order.

The exception is for the 20x100 m sandbag runs, those can be broken up however you want.

Barbell weight is (95/65)

@recon_ro 📸

Monday Warm up Run or row 250m then 3 rounds 10

Monday
Warm up
Run or row 250m then
3 rounds
10 figure 8 stretch
10 wall Balls
10 ab mat sit ups
10 back extensions
Strength
Squat clean and jerk 3-2-1-1-1-1

WOD
7 Power clean to overhead (135/95)
10 Bar Facing Burpees
200m run
5 rounds for time
20 minute cap

@recon_ro 📸

Tuesday Warm up: Run or row 250 meters Then, 3

Tuesday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps OR box step ups

1x10 warm up set

3x10 or 3x12-15 working sets

WOD:

Run 200 meters

15 ring push ups

12 walking lunges with one dumbell locked overhead (35/25)

9 pull ups BK

50 meter prowler push (45/35)

5 rounds for time.
30 minute cap.
@recon_ro
Note re: the box step ups:

If the weighted lunge steps have been bothering your knees or you want to change it up, I encourage you to try this exercise out. It is an awesome builder of hamstring and glute strength which will help to benefit you in many ways.

Just like with the lunges, all of the reps should be done on one leg before switching to the other.
The height of the box should be selected by choosing one where your knee forms a 90 degree bend or slightly less when your foot is placed on top of the box. Most people should be using the smaller boxes for this unless you are on the tall side or have very long tibias, then the 20 inch box would work.
Make sure your entire foot is on the box and focus on driving through the heel during each rep. You can do this with a barbell on your back or by holding dumbells or KBs if you are keeping it on the lighter side.

Monday Reminder no noon or. Tweens class Warm up

Monday

Reminder no noon or. Tweens class
Warm up
Run or row 250m then
10 figure 8 stretch
10 wall balls
10 ab mat sit ups
10 back extensions

Strength
Squat clean and jerk 3-3-2-2-2

WOD
6 Single Arm DB thrusters per side (50/35)
8 box jumps (24)
10/8 AAB Calories
12 Knees to Elbows

22 minute amrap
3 rounds minimum for RX

@recon_ro 📸

Saturday WOD! See you soon grinches! Time 1 Squat

Saturday WOD! See you soon grinches! Time
1 Squat clean & jerk (95/65)
2 Overhead Squats
3 Push Press
4 Overhead Squats
5 DB Snatches
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Box Jumps (24/20 in)
9 Ring Dips
10 Double-Unders
11 GHD sit-ups
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

@recon_ro 📸
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#crossfit #eastcobb #marietta #atlanta sandysprings #tacticalathlete #functionalfitness #12daysofchristmas #pushpress #crossfitter #cfec #crossfiteastcobb

Friday Warm up: Run or row 250 meters Then, 3 r

Friday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

As a two person team, one partner will be doing a 250 meter sandbag run (50/40) while the other partner chips away at the WOD... 60 thrusters (95/65)

60 hand release push ups

60 deadlifts (185/135)

60 toes to bar

60 wall balls (20/14)

60 burpees

60 sumo deadlift high pulls (95/65)

60 abmat sit ups

60 AAB calories

For time.

50 minute cap

@v_cope @recon_ro 📸

Thursday Warm up: Run or row 250 meters Then, 3

Thursday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 ghd sit ups

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Buy in: Row 1000 meters

Then:
18-16-14-12-10-8-4-2

Box step ups/sandbag on back (50/40) (alternating)

Kettle bell swings (53/35)

Do 5 strict pull ups after each round.

For time

@beaudurham @recon_ro 📸

Give the gift of fitness. 2 months of unlimited Cr

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#crossfit #eastcobb #marietta #functionalfitness #cfec #atlanta #crossfiteastcobb

Thursday Warm up: Run or row 250 meters Then, 3

Thursday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 v ups

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Bike .25 miles

7 burpee box jumps (20 inch)

14 goblet squat 70/45)

AMRAP 18 minutes

3 round minimum for RX.

Tuesday Warm up: Run or row 250 meters Then, 3

Tuesday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

100 meter sled drag (180/135)

20 v ups

15 burpees

10 jumping lunges (alternating/5 per side)

1 caving ladder climb

AMRAP 20 minutes

@gabriellenr_xo @recon_ro 📸

Wednesday Warm up Run or row 250m then 3 rounds

Wednesday
Warm up
Run or row 250m then
3 rounds
10 figure 8 stretch
10 chin ups
10 ab mat sit ups
10 back extensions
10 squats
Strength
Shoulder press and deadlift
1x10 warm up set, 3x10 or 12-15 working sets

WOD
8 strict pull ups
10 sandbag clean to overhead (75/50)
12 box jumps (20)
50m prowler push (45/35)
20 min amrap

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