• 3695 Longview Dr, Chamblee, GA 30341
  • Chamblee - Crossfit Octopus : (678) 368-4331
  • 6450 Roswell Rd Suite C Sandy Springs, GA 30328
  • Sandy Springs - Strength & Conditioning : (678) 273-3938
OUR WOD
Challenging but fun workout for you
Wed Jan 16, 2019
01/16/2019

01-16-2019

Dec 25, 2018
12-25-2018

“Closed Christmas Day “

Dec 21, 2018
12-21-2018

“Optimus Prime” 10/26

Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

Dec 20, 2018
12-20-2018

“Knuckle Sandwich”

For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run

Dec 18, 2018
12-18-2018

“Bar Keeper”

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Bike

*Rest 5 Minutes*

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Bike

*Rest 5 Minutes*

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Bike

Dec 17, 2018
12-17-2018

“Hands Down”

AMRAP 18:

30 Double Unders

10 Dumbbell Power Cleans

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges

30 Double Unders

10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

Dec 15, 2018
12-15-2018

“Boats and Toes”

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

 

Dec 14, 2018
12-14-2018

“Tiger Blood”

3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Dec 13, 2018
12-13-2018

“Hokey Pokey”

AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats

Dec 12, 2018
12-12-2018

“Take Five”

AMRAP 5:

Buy-In: 50/35 Calorie Bike

Directly Into..

12 Deadlifts (185/135),

12 Lateral Barbell Burpees

*Rest 5 Minutes*

AMRAP 5:

Buy-In: 35/25 Calorie Bike

Directly Into..

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

*Rest 5 Minutes*

AMRAP 5:

Buy-In: 20/15 Calorie Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

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