Saturday Open Gym

Image  —  Posted: January 30, 2015 by CrossFit NE Georgia in Workouts

Friday – January 30, 2015

Posted: January 29, 2015 by CrossFit NE Georgia in Workouts

Thousands from all over the world will compete in the 2015 Open. Will you?

The CrossFit Games — (http://games.crossfit.com)



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***Partner WOD***

20 min. AMRAP

30 Lateral Bar over burpees
30 CHEST 2 BAR Pullups
30 POWER Cleans

Increase clean weight every round..One bar only… (10lbs):
#135 – #145 – #155 – #165 – #175 – #185..
#95 – #105 – #115 – #125 – #135 – #145…

~15 reps each per partner. You can alternate reps or Partner A does 15 reps and then Partner B does 15 reps~

In comment box enter the following info:
- Partner Name
- Highest weight completed

***If you reach your weight limit on the power cleans, keep this weight for the remainder of the WOD***

QUALITY over QUANTITY!
(Focus on form!!!)

Thursday – January 29, 2015

Posted: January 28, 2015 by CrossFit NE Georgia in Workouts
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Weightlifting
Shoulder Press (5-5-5-5-5)
Record your weight on your last set of 5 reps
Push Press (3-3-3-3-3)
Record your weight on your last set of 5 reps
Push Jerk (1-1-1-1-1)
Record your weight on your last set of 5 reps

Sign up NOW for the CrossFit OPEN
games.crossfit.com
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
30 Double Unders
12 Barbell Walking Lunge 95/65

RX + = #135/#95 Walking Lunges
Remix
10 min AMRAP
90 Singles
12 Walking Lunges 

Wednesday – January 28, 2015

Posted: January 27, 2015 by CrossFit NE Georgia in Workouts
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For Time:
60 Calorie ROW
50 Wallballs
40 KBS #70/#53
30 Ring Dips
20 HSPU
10 Deadlifts HEAVY (295/200)

CASH OUT
100 Situps

RX + = Weighted Ring Dips AND Deficit HSPUs
(in comments include your weight used for dips and what you used for deficit HSPUs)

***Do not include CASH OUT in overall time***

Sign up for The CrossFit Open at
games.crossfit.com
Remix
30 Calorie Row
25 Wall Ball
20 KBS
15 Dips
10 HSPUs or DB Shoulder Press
5 Deadlifts
(if you feel good after 1 round… rest 1-2 min and try….)
15 Calorie Row
12 Wall Ball
10 KBS
7 Dips
5 HSPUs or DB Shoulder Press
3 Deadlifts 

Tuesday – January 27, 2015

Posted: January 26, 2015 by CrossFit NE Georgia in Workouts

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Weightlifting
Front Squat (5-5-5-3-3-3)
Log your weight on the last set of 3 reps

4 Rounds for Time:
3 Muscle Ups
12 Slam Balls #40-35/#30-25
Run 400

*Substitutions for MU (4 options) =

- Bar MU’s
- As high as possible Ring Pullups x 2
- Chest 2 BAR x 3
- Pullups x 4

Remix
4 Pull-Ups
7 Slam Ball or G2OH
Run 200m

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Monday – January 26, 2015

Posted: January 25, 2015 by CrossFit NE Georgia in Workouts
Sign up for the CrossFit Open @ http://games.crossfit.com/about-the-games/the-open
***If you are interested in competing as a TEAM for the CrossFit Open please email kelly@crossfitnega.com for details***
The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

You can either perform the Open workout at a participating CrossFit affiliate where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge.

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PT, and scores are due the following Monday at 5 p.m. PT.

The 2015 Open begins on Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30
[CrossFit NE Georgia will have an OPEN party on the Thursday nights the WODs are announced. Feel free to do the WOD Thursday night or stay and cheer on your CrossFit family members]

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.
-courtesy of games.crossfit.com

Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
(1 bar only!)

Round #1 = 12 Snatches (75/55) –  12 Box Jumps

Round #2 = 12 Snatches (95/65) – 12 Box Jumps

Round #3 = 12 Snatches (115/80) – 12 Box Jumps

Round #4 = 12 Snatches (135/95) – 12 Box Jumps

Round #5 = Remaining time AMRAP 155/105 Snatches

****Scale accordingly****
(Try to add weight each round)

You will log what round you get to and the number of reps completed. For example, If you make it to Round #3 and only get 5 snatches at 115/80 then your score would be 3 + 5….if you make it to Round #4.. complete all 12 snatches and get 4 box jumps, your score would be 4 + 16.

If you make it to Round #5 enter 5 + the number of reps completed at #155/#105

Sunday – January 25, 2015

Posted: January 24, 2015 by CrossFit NE Georgia in Workouts

Did you get a new jump rope?
Come work on those double-unders!
Open Gym Sunday

Saturday – January 24, 2015

Posted: January 23, 2015 by CrossFit NE Georgia in Workouts

 

The GFL Strong Event scheduled at CrossFit South Cobb for today has been CANCELLED!

Saturday Open Gym

Friday – January 23, 2015

Posted: January 22, 2015 by CrossFit NE Georgia in Workouts
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The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
OR
5 Rounds for Reps
1:00 Bench Press 135/95
1:00 Strict Pullups
1:00 Row for Calories
1:00 1 Arm ALT KB Snatches 53/35
rest 1:00
(Keep up with the number of reps you do each round/each exercise)

Thursday – January 22, 2015

Posted: January 21, 2015 by CrossFit NE Georgia in Workouts
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The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
OR
5 Rounds for Reps
1:00 Bench Press 135/95
1:00 Strict Pullups
1:00 Row for Calories
1:00 1 Arm ALT KB Snatches 53/35
rest 1:00
(Keep up with the number of reps you do each round/each exercise)