Summer/Membership Referral Special – 25% OFF!

Working out can be even more fun when you have a friend struggling with you… or better yet, chasing after you!

We are currently offering a 25% discount on the 1st month of your Membership to you, as well as to the active member that referred you.

All of our programs (CrossFit & Barbell Club) are month-to-month memberships with no long-term contracts.

You both win!  Call 678.696.0243 or email info@crossfithd.com

WOD Postings for the time being

ANNOUCEMENT:

I will be out of town for work all week, so we will be leveraging a feature of SugarWOD that syncs the app postings to the website.

If you are still visiting our blog for the daily posting, you will see a ‘WODs’ button on the bottom right corner of every page, for desktop, tablet, and mobile devices.  You can see the WOD, and the scores for the day but you will still need to use the app to input your score.

Below is a screenshot showing button placement, but it will already be live on the site by the time of this posting.

6.3.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Gymnastic Prep:
5 RFQ:
2 Wall Walks
4 Skin The Cats
0:20 Partner HS Hold or Free Standing
WOD:
AMRAP – 16 minutes;
6 Power Cleans @ 135lb/85lb
12 Front Rack Lunges @ 135lb/85lb
6 STOH @ 135lb/85lb
** 4 Bar Facing Burpees every time barbell is dropped
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side

6.2.17

Connectivity:
A1). 2×3 – Wall Walks
A2). 2×20 – Single Leg Glute Bridge (20L+20R)
Strength Work:
Back Squat – 4×6 @65%
WOD:
“Farewell Kenny WOD”
AMRAP – 18 mintues;
400m Run
5 Rope Climbs
10 Cleans @ 155lb/105lb
Mobility Work:
Standing Calf Stretch – 2 minutes per side
Spider Man Lunge & Rotation – 2 minutes per side
Bonus Work:
A1). 3×12 – GHD Sit Ups
A2). 3×12 – Back Extensions

6.1.17

Connectivity:
A1). 2×15 – Hollow/Arch Kips on Rig
A2). 2×0:30 – Nose & Toes HS Hold
Skill Work:
Turkish Get Up
** 15 minutes **
WOD:
4 RFT;
8 Hang Pw Snatches @ 95lb/65lb
6 OH Squats @ 95lb/65lb
16 Box Jump Overs @ 24″/20″
Mobility Work:
Bully Stretch – 2 minutes per side
Couch Stretch – 2 minutes per side
Bonus Work:
5 Rds;
30 sec on / 30 sec off – Side Plank

5.31.17

Connectivity:
A1). 2×20 – Frog Pumps
A2). 2×12 – Hanging Straight Leg Raises

Strength Work:
Deadlift – 6×3 @85%

WOD:
FT;
21-15-9
DB Snatch @ 45lb/35lb
Burpees
** 30 DU’s after each complete set

Mobility Work:
Banded Hip Flexor Stretch w/Rig – 2 minutes per side
Pigeon Stretch – 2 minutes per side

Bonus Work:
Seated Straddle Press (The Z Press)
5 x 8

5.30.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig

Gymnastic Prep;
E.M.O.M – 10 minutes;
30 DU’s / 0:30 DU Practice
5 – 10 T2B

WOD:
AMRAP – 12 minutes;
16 Cal Row
12 KB Swings @ 24kg/16kg
8 T2B

Mobility Work:
Couch Stretch – 2 minutes per side
Standing Calf Stretch – 2 minutes per side

Bonus Work:
ME L-Sit Hold
* 5 rds, take lowest time *

CrossFit HD – HD Barbell Club – Strength and Conditioning Training Facility serving Metro Atlanta, Chamblee, Brookhaven, Dunwoody, Tucker and Dekalb County — 3292 LaVenture Drive Chamblee, GA 30341