Unit 2 Fitness Midtown Atlanta http://www.unit2fitness.com CrossFit, Kickboxing, Muay Thai, Boxing, Brazilian Jiu-Jistu, Fencing Gym Sat, 22 Jul 2017 04:28:35 +0000 en-US hourly 1 https://wordpress.org/?v=4.7.5 96911796 CrossFit WOD 7/22/17 http://www.unit2fitness.com/crossfit-wod-72217/ http://www.unit2fitness.com/crossfit-wod-72217/#respond Sat, 22 Jul 2017 04:26:56 +0000 http://www.unit2fitness.com/?p=9042 more »]]> WOD:
“Lumberjack 20”

20 Deadlifts (275/215)(185/125)(135/85)
Run 400m
20 KB swings (70/53)(53/44)(44/35)
Run 400m
20 OHS (115/85)(95/65)(65/35)
Run 400m
20 Burpees
Run 400m
20 Pullups (C2B)(pull-ups)(banded)
Run 400m
20 Box jumps (30/24)(24/20)(20)
Run 400m
20 DB Squat Cleans(45/30)(35/20)(25/10)
Run 400m

“On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.”

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CrossFit WOD 7/21/17 http://www.unit2fitness.com/crossfit-wod-72117/ http://www.unit2fitness.com/crossfit-wod-72117/#respond Fri, 21 Jul 2017 04:04:40 +0000 http://www.unit2fitness.com/?p=9039 more »]]> Strength:
Warmup: Strict Press 1×10
        Push Press 2×5
Work sets:
1 Strict Press + 2 Push Press = 1 rep
5 sets x 3 reps

WOD:
10, 9, 8… 2, 1 of:
DB Thrusters (50/35) (40/25) (30/15)
DB Burpees
Box Jumps (30/24) (24/20) (20/12)

**DB Burpee= Dbs down, feet out, chest down, feet in, stand up w/ dbs (no jump needed)

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CrossFit WOD 7/20/17 http://www.unit2fitness.com/crossfit-wod-72017/ http://www.unit2fitness.com/crossfit-wod-72017/#respond Thu, 20 Jul 2017 13:04:22 +0000 http://www.unit2fitness.com/?p=9036 Strength:
Deadlift
Warm-up sets- 1×10,
Work sets- 3×5,

WOD:
5 RFT of:
Run 200m
5 Deadlifts (275/185)(225/135)(135/85)
10 Pull-ups
15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 7/19/17 http://www.unit2fitness.com/crossfit-wod-71917/ http://www.unit2fitness.com/crossfit-wod-71917/#respond Wed, 19 Jul 2017 03:57:36 +0000 http://www.unit2fitness.com/?p=9034 Strength:
EMOM for 10 min every 2 min
2 Power Snatches + 1 OHS

Rest 2 min

EMOM for 10 min every 2 min
2 Squat Snatches

WOD:
30-20-10
Burpee Box Jump Overs (24/20)
Alt arm DB Snatch (80/40)(60/30)(30/15)
Sit-ups

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CrossFit WOD 7/18/17 http://www.unit2fitness.com/crossfit-wod-71817/ http://www.unit2fitness.com/crossfit-wod-71817/#respond Tue, 18 Jul 2017 13:23:45 +0000 http://www.unit2fitness.com/?p=9032 Strength:
Front Squat
Warm up sets: 1×10, 1×8,
Work sets: 5×3

WOD:
For time:
100 Thrusters (115/85)(85/55)(65/35)
EMOM 3 burpees

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CrossFit WOD 7/17/17 http://www.unit2fitness.com/crossfit-wod-71717/ http://www.unit2fitness.com/crossfit-wod-71717/#respond Mon, 17 Jul 2017 00:49:12 +0000 http://www.unit2fitness.com/?p=9022 more »]]> Skill:
Handstand Hold and Walk

WOD:
3 rounds of:

In 2 min:
Row 200m (Sprint)
Max rep HSPU / Hand release Push-up
REST 1 MIN

In 2 min:
50 Double Unders / 50 singles
Max rep Pistols / Air Squat
REST 1 MIN

In 2 min:
Run 200m (Sprint)
Max rep Pull-up
REST 1 MIN

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CrossFit WOD 7/15/17 http://www.unit2fitness.com/crossfit-wod-71517/ http://www.unit2fitness.com/crossfit-wod-71517/#respond Sat, 15 Jul 2017 03:57:33 +0000 http://www.unit2fitness.com/?p=9018 more »]]> WOD:
“Mr. Joshua”
5 RFT of:
30 Sit-ups (GHD)
15 Deadlifts (250/185)(185/125)(135/85)

“SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.”

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CrossFit WOD 7/14/17 http://www.unit2fitness.com/crossfit-wod-71417/ http://www.unit2fitness.com/crossfit-wod-71417/#respond Fri, 14 Jul 2017 03:20:33 +0000 http://www.unit2fitness.com/?p=9015 Strength:
10 min EMOM Snatch Complex:
1 Power Snatch 
1 Hang Squat Snatch
1 Overhead Squat

WOD:
Karabel
10 rounds for time of:
3 Snatches (135/95)(95/65)(65/35)
15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 7/13/17 http://www.unit2fitness.com/crossfit-wod-71317/ http://www.unit2fitness.com/crossfit-wod-71317/#respond Thu, 13 Jul 2017 04:13:03 +0000 http://www.unit2fitness.com/?p=9012 more »]]> Strength:
Deficit Deadlift (standing on 45s)
Warmup sets: 1×10, 1×5
Work sets: 5×3

WOD:
For time:
Buy in: 100 Double Unders/300 singles
-then-
3 rounds of:
20 KB SDLHP (70/53)(53/44)(44/35)
20 KB Swings
Run 200m
– then –
Cash out: 100 Double Unders/300 singles

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CrossFit WOD 7/12/17 http://www.unit2fitness.com/crossfit-wod-71217/ http://www.unit2fitness.com/crossfit-wod-71217/#respond Wed, 12 Jul 2017 04:48:33 +0000 http://www.unit2fitness.com/?p=9008 Strength:
Pistol Progression and Practice

WOD:
Beginner/Intermediate:
Cindy
AMRAP in 20 min of:
5 Pull-ups 
10 Pushups 
15 Air Squats 

Advanced:
AMRAP in 20 min of:
5 Handstand pushup 
10 Alt Pistols
15 Pull-ups

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