Tuesday – September 30, 2014

Posted: September 30, 2014 by CrossFit NE Georgia in Workouts

 

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Sign up @http://www.signupgenius.com/go/10c0e4da9aa2da4f49-barbells If you want to pre-order a t-shirt or tank top please email Kelly@crossfitnega.com with your size Join our team or make at donation at http://fundraise.barbellsforboobs.org/fundraise/team?ftid=33720

Sign up @http://www.signupgenius.com/go/10c0e4da9aa2da4f49-barbells
If you want to pre-order a t-shirt or tank top please email Kelly@crossfitnega.com with your size
Join our team or make at donation at http://fundraise.barbellsforboobs.org/fundraise/team?ftid=33720

 

Death By…
-Power Cleans @ 60% of 1 RM
and then (3 min rest break)…
Death By…
-HSPUs
(12 min. Time Cap each  – start over at (1) until time elapses)

 

Monday – September 29, 2014

Posted: September 29, 2014 by CrossFit NE Georgia in Uncategorized

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Bench Press
10-8-6-4-2

For Time:
20 KBS
10 Box Jumps
19 KBS
11 Box Jumps
18 KBS
12 Box Jumps
17 KBS
13 Box Jumps
16 KBS
14  Box Jumps
15 KBS
15 Box Jumps
14 KBS
16 Box Jumps
13 KBS 
17 Box Jumps
12 KBS
18 Box Jumps
11 KBS 
19 Box Jumps
10 KBS
20 Box Jumps

Untitled

Image  —  Posted: September 28, 2014 by CrossFit NE Georgia in Uncategorized

Saturday – September 27, 2014

Posted: September 27, 2014 by CrossFit NE Georgia in Uncategorized

No OPEN GYM or CLASSES today!!!

Come support the Georgia Fitness League in Qualifier #3
“There Goes My Hero”

Still need 3 SCALED men teams to sign up!

Friday – September 26, 2014

Posted: September 26, 2014 by CrossFit NE Georgia in Uncategorized

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Still need 3 SCALED men teams to sign up!

Come out & Support our CrossFit NE Georgia members competing tomorrow!

Skill:
Turkish Get-Ups
2-2-2-2-2 (each side)
(Try to go up in weight each set)

 

5 Rounds for Time:
24 Air Squats
24 Push-Ups
24 Walking Lunges
Run 200m

 

Thursday – September 25, 2014

Posted: September 25, 2014 by CrossFit NE Georgia in Workouts

Gymnastics Day

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“NATE”
Complete as many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

Still need 3 SCALED men teams to sign up!

Still need 3 SCALED men teams to sign up!

Wednesday – September 24, 2014

Posted: September 24, 2014 by CrossFit NE Georgia in Workouts

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Strength
3RM
Snatch Grip Deadlift

4 Rounds
21 Wall Ball #20/#14
15 Box Jumps 24″/20″
9 Slam Balls

Gymnastics Day

Still need 3 SCALED men teams to sign up!

Open Gym & Classes are Cancelled for Saturday, September 27th

Neat Eats Meals Available – Paleo Friendly

Posted: September 23, 2014 by CrossFit NE Georgia in Announcements

Neat Eats Logo

This week’s meal:
Grilled chicken and mushroom sauce with polenta cake & sautéed green beans
$15

Tuesday – September 23, 2014

Posted: September 23, 2014 by CrossFit NE Georgia in Uncategorized

 

Dennis Front Squat 09.22.14

Strength
Snatch
This is 1 Snatch On the Minute for 4 minutes at each of the different weight schemes. Then the last on is use 4 snatches to go from 80% to a Heavy Single.
@65% of 1RM x 4 min OTM
@70% of 1RM x 4 min OTM
@75% of 1RM x 4 min OTM
@80% of 1 RM x 4 min OTM
then…
4 attempts for a HEAVY SINGLE

Burner:
Climbing Ladder:
1 Strict Pullup – 2 Hand Release Pushup
2 Strict Pullup – 4 Hand Release Pushup
3 Strict Pullups – 6 Hand Release Pushups 
……and so on.
If you fail go to the previous round and keep going every minute untill the last person fails

Gymnastics Day

Still need 3 SCALED men teams to sign up!

Still need 3 SCALED men teams to sign up!

Gymnastics Day

Image  —  Posted: September 22, 2014 by CrossFit NE Georgia in Announcements