Saturday – September 5, 2015

Posted: September 4, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

Community Day! (FREE CLASS!)
10:00am – 11:00am

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Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Saturday – September 5, 2015

Posted: September 4, 2015 by CrossFit NE Georgia in Workouts

Saturday Open Gym

CrossFit NEGA – Open Gym (Weekend)

Open Gym
8:00am – 10:00am

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Friday – September 4, 2015

Posted: September 3, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Weightlifting

Deadlift (10-5-3-5-10)

Hit a 3RM on the middle set then work back to where you started.

Metcon

Metcon (Time)

3 Rounds for Time:

10 Alternating Turkish Get-Ups #53/#35

30 Flutter Kicks

Friday – September 4, 2015

Posted: September 3, 2015 by CrossFit NE Georgia in Workouts

Brady Deadlift

 

Weightlifting
Deadlift (10-5-3-5-10)
Hit a 3RM on the middle set then work back to where you started.
Metcon (Time)
3 Rounds for Time:
10 Alternating Turkish Get-Ups #53/#35
30 Flutter Kicks

Thursday – September 3, 2015

Posted: September 2, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

14 min. AMRAP

20 KBS #53 / #35

20 Box Jumps 24″ /20″

20 AbMat Sit-Ups

20 Front Rack KB Step-Ups

200m Run
Remix:

(2) 6 min. AMRAPs

*2 min rest*

10 KBS

10 Box Jumps or Step Ups

10 AbMat Sit-Ups

Run 100m

Weightlifting

Back Squat (3RM)

Thursday – September 3, 2015

Posted: September 2, 2015 by CrossFit NE Georgia in Workouts

Matt Rack Position

Metcon
14 min. AMRAP
20 KBS #53 / #35
20 Box Jumps 24″ /20″
20 AbMat Sit-Ups
20 Front Rack KB Step-Ups
200m Run

Remix:
(2) 6 min. AMRAPs 
*2 min rest*
10 KBS
10 Box Jumps or Step Ups
10 AbMat Sit-Ups
Run 100m

Weightlifting
Back Squat
3RM

***Wodify is currently have technical difficulties. We are hoping Wodify will be up and running for Thursday morning classes***

Strength

Posted: September 2, 2015 by CrossFit NE Georgia in Workouts


CrossFit NEGA – Strength

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Hang Power Snatch (12 min emom)

Behind the Neck Snatch Press (5 sets of 10)

Power Shrugs (3 sets of 10)

Wednesday – September 2, 2015

Posted: September 1, 2015 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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Metcon

Metcon (Time)

For Time:

30 Muscle Ups

*10 minute time cap*
Remix:

16-14-12-10-8-6-4-2

Chest 2 Bar Pull-Ups

Ring Dips

Cash-Out

Metcon (AMRAP – Reps)

7 min. AMRAP

20 Double-Unders UNBROKEN

….

then add 10 reps each round.

(20 – 30 – 40 – 50… etc)

***Must complete DUs UNBROKEN***

Tuesday – September 1, 2015

Posted: August 31, 2015 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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Weightlifting

Shoulder Press (5 x 5)

Push Press (5 x 3 )

Push Jerk ( 5 x 1)

Metcon

Metcon (Time)

NO RX TODAY!

For Time:

5 Wall Walks

7 DB Squat Cleans

Run 200m

4 Wall Walks

7 DB Squat Cleans

Run 200m

3 Wall Walks

7 DB Squat Cleans

Run 200m

2 Wall Walks

7 DB Squat Clean

Run 200m

1 Wall Walk

7 DB Squat Cleans

Run 200m
***If there is a large class/not enough DBs (compete for the DB weights though!) … a Squat Snatch may be substituted***

Monday – August 31, 2015

Posted: August 30, 2015 by CrossFit NE Georgia in Workouts

Marianna Box Jump

CrossFit NEGA – CrossFit

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Weightlifting

Front Squat (5×5)

Metcon

Metcon (Time)

5 Rounds for Time:

10 Power Cleans #135 / #95

10 Burpees

Remix:
5 Rounds for Time:
10 Hang Cleans with empty bar
5 Burpees