• 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
  • BOOK YOUR FREE CLASS NOW!
    • OUR WOD
    Challenging but fun workout for you
    Mar 17, 2016
    03.17.2016
    Row 500m
    **work on a gymnastics movement**
    Row 1000m
    **work on a gymnastics movement**
    Row 2000m
    **work on a gymnastics movement**
    Pick a movement that needs the most improvement and drill it in between Row sessions.
    Mar 16, 2016
    03.16.2016
    3×5 minute rounds for max reps at each station
    0:00-2:00 400m Run then perform max rep double unders
    From 2:00-3:00 Push jerks@75/55lbs
    From 3:00-4:00 Pull-Ups
    From 4:00-5:00 Hang Squat Cleans@75/55lbs
    **Rest 5 minutes between Rounds**
    Mar 15, 2016
    03.15.2016
    “Grace”
    30 Clean and Jerks @135/95lbs
    Mar 14, 2016
    03.14.2016
    4 Rounds
    20 Overhead Squats @115lbs
    20 Box Jumps @30″
    Mar 12, 2016
    03.12.2016
    Partner Monster Mash
    30 minute AMRAP
    500m Row
    400m Run
    20 Cal Air Assault Bike
    50 Double Unders
    Mar 11, 2016
    03.11.2016
    CrossFit Open Wod 16.3
    Mar 10, 2016
    03.10.2016

    Deficit deadlift 3-3-3-3-3 reps

    Mar 09, 2016
    03.09.2016

    For time:
    9 Pull-ups
    21 push jerks, 115 lb.
    7 Pull-ups
    15 push jerks, 115 lb.
    5 Pull-ups
    9 push jerks, 115 lb.

    Mar 08, 2016
    03.08.2016

    Sisson

    Complete as many rounds as possible in 20 minutes of:
    15-ft rope climb, 1 ascent
    5 burpees
    200-meter run

    Mar 07, 2016
    03.07.2016
    Overhead squat 10-5-3-1-1-1-3-5-10 reps

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