Full Body Assault

Buy In:
2min max bench dips 

WOD:

15min AMRAP:
10 Burpees
15 Jumping alternating lunges
25 Tuck Jumps
50 bicycle crunches
100 Shuttle sprint

At 7.5 and 15min, 1 min hollow body hold.

7min AMRAP:
Plank hold relay-

1 member karaoke 100m
1 member plank hold

Cash Out:
2min: Pike pushups 

Results and announcements in comments. Special Q&A this Sunday for all those attending the Whole9 Foundations of Nutrition Seminar with Julie & Charles Mayfield, authors of Paleo Comfort Foods.

Cardio Blaster

Buy In: 2 min max curb kickers

WOD:

At 4 & 8 min, finish run and jump in to 1 min max situps for each AMRAP.

8min AMRAP:
400m run
100 jumping jacks

8min AMRAP:
250m run
100 high knees

8min AMRAP:
100m run
100 mountain climbers

Cash Out: 2min max flutter kicks

Results and announcements in comments. 5 days until our the awesome folks at Whole9 hold their seminar at our gym for all of Atlanta. We have almost 70 people signed up now!

Bootcamp Love

Buy in:
Tabata Top to Top pushups

WOD:

8 min AMRAP:
10 squats
Bear Crawl the Hill
5 incline situps

12 min AMRAP:
3 Hatemakers
Lunge up the hill
Side lunge down the hill

Cash out:
Run back to base

Post results and annoucements to comments.

GARAGE GAMES FINAL STANDINGS FOR ALL FB TEAMS!

1 Min Monday

Buy In:
2min 100m sprint / 100m backwards run

WOD:

3 rounds:
1min star jumps
1min sec mtn clumbers
1min pushups
1min 100m shuttle sprint

3 rounds:
1min situps
1min squat jumps
1min bear crawls

Cash Out:
2 min walking lunges

FB Member Charlie L carrying a 70lb atlas stone during the Garage Games this weekend.

Oak Hill Duos

** THE GARAGE GAMES ARE TODAY AND SUNDAY - COME SUPPORT FB UP IN WOODSTOCK!!! **

Buy In:
Jog to base of Oak Hill

WOD:

2man Team WOD: 
20min AMRAP 
40 Burpees
70 Jumping Squats
100 Mountain Climbers
2 Hill Runs... to the TOP!

Rules: 
1. Teams may divide reps for each exercise as they see fit.
2. Only one team member may work on the exercise at a time.
3. The other team member will be doing situps while their partner works.
4. Each exercise must be completed before the team may move onto the next exercise.

Cash Out:
Run back / 2 min max Jumping Jacks

30 Seconds of Fame

** THE GARAGE GAMES ARE 2 DAYS AWAY!! PLAN ON COMING AND SUPPORTING OUR 20+ MEMBERS COMPETING! IF YOU NEED A RIDE OR CAN TAKE PEOPLE, FILL OUT THE CARPOOL SHEET. **

Buy In:

1 min left arm plank, 1 min right arm plank, 1 min plank

WODs:

3 rounds:
30 sec max: jumping squats
30 sec max: pushups
30 sec max: flutter kicks
30 sec max: side planks
30 sec max: side to side burpees
30 sec max: v-situps
30 sec max: tuck jumps
30 sec jumping lunge switches
30 pike pushups 
30 sec max: rest

Cash Out:
Run 400m / max broad jumps til last person does 15.