CrossFit Perimeter

Workout of the Week

Dave Flynn — Tue, 07 Sep 2010 13:04:35 GMT

AMRAP in 20 Minutes:

Row 250 Meters
9 Push-Press (95, 75)
6 Burpees (chest to floor)
3 laps Farmers Walk (50, 35)

WOD

Dave Flynn — Fri, 03 Sep 2010 15:29:36 GMT

Friday Ladder! (1-9 then 2-9, etc)

1. 10 Laps Shuttle Run (30#, 20#)
2. 8 – Mankillers (30,20)
3. 8 – Pullups
4. 8 – KB Swings (55, 35)
5. 8 – Ball Slams (30, 20)
6. 8 – Box Jumps (20)
7. 8 – Wall Ball Shots (20, 16)
8. 2 – Laps Farmers Walk (50, 35)
9. 1 – 200M Run

September Events/Milestones

Dave Flynn — Wed, 01 Sep 2010 15:22:45 GMT

1. CrossFit Perimeter - Indoor Boot Camp

Boot Camp 30 Day programs. Call 404-531-6872 to register.

2. Metrodash - September 4th.

3. "Fight Gone Bad 5" - September 25th.
On Saturday, September 25, 2010 at 9am we will be participating in the 5TH annual Fight Gone Bad fundraiser benefiting Livestrong, Wounded Warrior Project, and the Crossfit Foundation. This year we have been invited to participate at the Company B, 4th Reconnaissance Battalion 4th Marine Division located at 1880 Roswell Street, Smyrna, Georgia 30080.

This will be an all day event with all kinds of different activities to do. Please bring family and friends out to take a tour through the Marine base. There will be guns, tanks, and body armor to play with. We will be providing food and drinks for everyone. Workout will be first come first serve. We will have a sign up sheet when you arrive at the base. Doors open at 9am and go until everyone gets a chance to workout.

Registration details to come, so mark your calendars!

4. Check our Facebook Page for daily WOD info
and other news: CrossFit Perimeter Facebook Page

5. Navy Seal Workout each Saturday at 7:30AM.

Only $15 for non-members. Call 404-531-6872
to register.

WOD

Dave Flynn — Wed, 01 Sep 2010 11:27:46 GMT

8 Minutes per Triplet:

400M Run Then AMRAP:
8 SDLHP (75, 55#)
8 HSPU's

2M Rest

50 Ball Slams Then AMRAP:
8 Wall Ball Shots (20,16)
8 Ring Dips

2M Rest

200 Jump Ropes Then AMRAP:
8 DB Pushup w 2 Rows (30#, 20#)
8 KTE's

WOD

Dave Flynn — Tue, 31 Aug 2010 11:15:21 GMT

AMRAP in 25 Minutes:

5 Pullups
10 Thrusters (M#95, W#65)
15 Swings (55,35)
20 Situps
200M Run

WOD

Dave Flynn — Fri, 27 Aug 2010 06:58:09 GMT

1 minute Dumbbell Thruster, (M-45, F-30)
1 minute Pull-ups
rest 1:00
1 minute Dumbbell Thruster
1 minute Pull-ups
rest :45
1 minute Dumbbell Thruster
1 minute Pull-ups
rest :30
1 minute Dumbbell Thruster
1 minute Pull-ups
rest :15
1 minute Dumbbell Thruster
1 minute Pull-ups

Post Total Reps

WOD

Dave Flynn — Thu, 26 Aug 2010 05:18:47 GMT

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

WOD

Dave Flynn — Mon, 23 Aug 2010 05:56:29 GMT

"FGB V Prep"

3 Rounds for Time:

20 WB Shots
20 SDLHP
20 Box Jumps
20 Push Press
20 Calorie Row
Rest 1 Minute

WOD

Dave Flynn — Fri, 20 Aug 2010 12:37:23 GMT

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

WOD

Dave Flynn — Wed, 18 Aug 2010 13:38:54 GMT

Filthy Fifty by 8 For Max Rounds:
5M (8 reps) each Pair w 1M Rest after each

Box jumps (24 inch)
Jumping pull ups

Kettle bell swings (35#)
Push press (45#)

Knees to elbows
Back extensions

Walking lunge steps
Wall balls (20/16)

Burpees
Double unders (40 singles)