Thursday 12-31-15

***SSA will be closed 1/1 and the 6pm & 7pm classes have been cancelled on 12/31***

Warm Up:

We are repeating week 1 of our third cycle of  Wendler’s method, for this cycle you will use the same 1RM’s that were used for last cycle but you will add 20 lbs to the lower body exercises (front squat & power clean) and 10 lbs to the upper body exercises (strict press & incline bench press)

Wendler’s 5-3-1 Strength Workout

Incline Bench Press 65% x 5, 75% x 5, 85% x 5+


Movements in WODS

WOD:  4 Rounds For Time:
15 Wall Balls (20/14)
15 Ring Dips
15 Deadlifts (185/125)

After Bash:


Travel WOD:For Time:


100 Burpees

Saturday 9-19-15


***CrossFit Dacula @ CrossFit Suwanee in this weeks Gwinnett Affiliate League, 9AM, come support your fellow athletes***

Warm Up:

Coach’s Choice


Triple Under
2-fer-1 Wall Ball



In Teams of 2 for Time:

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

After Bash:

Recover and enjoy the weekend!

Travel WOD:


For Time:
50 Walking lunge steps
25 Dumbbell Rows
25 Tuck Jumps
25 Triple-unders
50 Good Mornings
25 Bench Dips
50 Lemon Squeezers
25 Dumbbell Thrusters
50 Sit-ups
20 Towel Pull Ups


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Monday 7-28-14


Warm Up:  Power Clean +Squat Clean + Front Squat, Heavy Single

Skill:  Elbow Speed in All Movements

WOD:  Complete 5 rounds for time:
225 lbs Power Cleans – 5 reps
100 Yard Farmers Walk – As Heavy as Possible


*Search out the heaviest set of Dumbbells or Kettlebells you can find, walk 50 yards out and 50 yards back.
After Bash:  Choose any weighted object in the gym and perform 200m of Overhead Walking Lunges

Thursday 7-31-14



Warm Up: 15 Squat, 15 Sit Ups, 15 Superman, 1:00 Jump Rope

Skill: Wall Ball, Box Jumps

WOD:  “Kelly”, 5 rounds for time:

400m Run

30 Box Jumps (24)
30 Wall Ball (20)

 After Bash: Benchmark, put it on the board
Travel WOD: 5 Rounds For Time:

Run 400m

30 Tuck Jumps


30 DB Push Press

Friday 7-25-14


Warm Up: Every Minute on the Minute for 10 Minutes:
Even: 15 Air Squats
Odd: 100m Sprint

Skill:  Back Squat

WOD:  “Newport Beach Crippler”
30 Bodyweight Back Squats
1 Mile Run

After Bash:  50 Strict Toes to Bar

Travel WOD:

90 Air Squats


1 Mile Run