CrossFit Grinder » Brad McLeod

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

Thursday, June 25, 2015

Extended Stretching and Foam Rolling WOD: AMRAP 12 10 x Strict Press (95#/65#) 10 x Ab mat Sit-ups 10 x Leg Levers 10 x Toes-2-Bar 10 x GHD Sit-ups 10 x Push Press (95#/65#) 10 x V-ups 10 x 4-count Flutter Kicks 10 x Russian Twists (20#/14#) 10 x Supermans
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Wednesday, June 24, 2015

Strength: Tabata Back Squat (95#/65#) Toes-2-Bar WOD: In 2 minutes: Run 200m Max Push-ups for remaining time Rest 1 minute. Repeat 2 minute rounds with following movements (1 minute rest between each round) b. Box Jumps c. Deadlifts (95#/65#) d. Pull-ups e. Pistols f. Overhead...
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Tuesday, June 23, 2015

Strength: Split Jerk Warm-Up: 2 x 5 (60-65% 1 RM) Working Sets: 1 – 1 – 1 – 1 – 1 (Work up to a 1 RM for the day) WOD: 3 Rounds for Time: 10 x Clean & Jerk (135#/95#) 50 x Double Unders Cash-Out (optional): Tabata Core Toes-2-Bar Med Ball Russian...
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Monday, June 22, 2015

Strength: EMOM 12 5 x Front Squats (70-80% 1RM) 5 x Handstand Push-ups WOD: AMRAP 15 Run 400 m 21 x Wall Balls 15 x Weighted Step-ups (95#/65#) – front rack position 9 x Burpee Pull-ups
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Friday, June 19, 2015

Partner WOD from Hell (2009 Crossfit Games Final Chipper x 2) – modified In teams of two, complete as many reps as possible in 40 minutes: AMRAP 40 30 Power Cleans (135#/95#) 60 Toes-2-Bar 60 Box Jumps (24″/20″) 60 Push Press (bar bell) 30 Thrusters (95#/65#) 60...
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Tuesday, June 16, 2015

Strength: A. Seated Shoulder Press Warm-up: 6 x 60% 1 RM 6 x 65% 1 RM Working Sets: 5 x 5 (75% 1 RM) B. One Arm DB/KB Press 3 x 7 (each arm) WOD: 4 Rounds: Ground-to-Overhead (135#/95#) – 8, 6, 4, 2 10 x Ring Dips 10 x Wall Balls (20#/14#)
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Monday, June 15, 2015

Strength: Front Squats Warm-up: 6 x 60% (1 RM) 6 x 65% (1 RM) Working sets: EMOM 6 Back Squats 2 x 70% (1 RM) WOD: AMRAP 10 25 Double Unders 9 Jumping Air Squats 6 Handstand Push-ups 3 Deadlifts (225#/135#)
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Thursday, June 11, 2015

WOD: “Dirty Thirty” 30 Box jump (24″/20″) 30 Jumping pull-ups 30 Kettlebell swings (53#/35#) 30 Walking Lunge 30 Knees to elbows 30 Push press (45#/35#) 30 Back extensions 30 Wall ball shots (20#/14#) 30 Burpees 30 Double unders
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Wednesday, June 9, 2015

WOD: 100 Double-Unders then… 3 rounds for time: 20 x Burpees 20 x Kettlebell Swings (53#/35#) 20 x Diamond Push-Ups then… 100 Double-Unders
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Tuesday, June 9, 2015

Strength: Back Squat 5 – 5 – 5 – 5 – 5 WOD: AMRAP10 12 Overhead Walking Lunges (45#/25#) 9 Hang Cleans (95#/65#) 6 Overhead Squats (95#/65) Performance: Barbell Overhead Walking Lunges (95#/65#)
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