GGJC - CrossFit Dynamo

Our 6,000+ sq ft facility is one of the largest Crossfit boxes in North Georgia, making it an ideal site for the Garage Games Junior Champions Tour. Convenient lodging and restaurants available in Cumming, Georgia for those traveling from afar.

Note: Athletes should bring their own jump rope.

Note: Athletes should bring their own jump rope.

WoD 1 – “Thruster Jumps”
RFT

Youth (7-9)
18-12-6
thrusters 10# object (either a dumbell or wall ball)
box jumps 20″/20″ step ups allowed

Youth (10-12)
21-15-9
thrusters 15# bar
box jumps 20″/20″ step ups allowed

Teen (13-15)
21-15-9
thrusters 45#/35#
box jumps 24″/20″ step ups allowed

Teen(16-18)
21-15-9
thrusters 75#/55#
box jumps 24″/20″ step ups allowed

WoD 2 – “Burpee Sprint”
RFT

Youth (7-9 and 10-12)
Buy In: 25m bear crawl, 20 air squats
5 RFT for (7-9) and 7 RFT for (10-12)
8 deadlifts 18# or .5pd kettlebell
25m sprint
8 burpees over bar
25m sprint

Teens (13-15)
Buy in: 25m bear crawl, 50 air squats
7 RFT
10 deadlfts 85#/65#
25m sprint
10 burpees over bar
25m sprint

Teens (16-18)
Buy in: 25m bear crawl, 50 air squats
7 RFT
10 deadlfts 115#/95#
25m sprint
10 burpees over bar
25m sprint

WoD 3 – “Living the WoDLife” 10′ timecap
RFT

Youth (7-9yrs)
20 hang power cleans 5.5# weighted PVC, emphasis on technique, no reverse curls
20 sit-ups
20 single unders
20 weighted lunges 10# sandbag or plate
20 single unders
20 sit-ups
20 hang power cleans

Youth (10-12yrs)
20 hang power cleans 15# bar, emphasis on technique, no reverse curls
20 sit-ups
20 single unders
20 weighted lunges 10# sandbag or plate
20 single unders
20 sit-ups
20 hang power cleans

Teens (13-15yrs)
30 hang power cleans 45/35#
30 sit-ups
30 double unders (or 60 single unders)
30 weighted lunges 15/10# plate
30 double unders (or 60 single unders)
30 sit-ups
30 hang power cleans

Teens (16-18yrs)
30 hang power cleans 65/55#
30 sit-ups
30 double unders (or 60 singles)
30 weighted lunges 25/15# plate
30 double unders (or 60 singles)
30 sit-ups
30 hang power cleans