Monday – December 22, 2014

Posted: December 21, 2014 by CrossFit NE Georgia in Workouts
Christmas Schedule
Weightlifting
Deadlift
5 reps @ 40%, 50%, & 60%
***Record you last set at 60%***
Tabata
(8 Rounds of 20 seconds of WORK 10 seconds of REST)
Slam Balls
Box Jumps
Row (Running Calories)
Barbell Thrusters
Situps
—-Rest 1 minute between each tabata round—-

Record your total number of Slam Ball, total number of Box Jumps, total number of Calories Rowed, total number of Thrusters, & total number of Sit-Ups.

New Years Schedule

Sunday

Image  —  Posted: December 20, 2014 by CrossFit NE Georgia in Workouts

Christmas Schedule

Image  —  Posted: December 20, 2014 by CrossFit NE Georgia in Announcements

Saturday Open Gym

Image  —  Posted: December 19, 2014 by CrossFit NE Georgia in Workouts

Friday – December 19, 2014

Posted: December 18, 2014 by CrossFit NE Georgia in Workouts
121914
“Kettlebell Hell”
RX = #53 / #35
3 minutes per round
(Rest 1 min. between rounds)

Round #1
25 KBS
15 Burpees
Alternating KB Snatches for remainder of 3 minutes

Round # 2
25 KBS
15 Burpees
Alternating KB Clean & Jerks for remainder of 3 minutes

Round #3
25 KBS
15 Burpees
Goblet Squats for remainder of 3 minutes

***Rest 5 minutes then repeat***

Record the TOTAL number of KB Snatches / KB Clean & Jerk / Goblet Squats

Merry Christmas from the Coaches!

Posted: December 18, 2014 by CrossFit NE Georgia in Workouts

Love The Girls,

Love The Boys, 

Christmas Eve

Image  —  Posted: December 18, 2014 by CrossFit NE Georgia in Announcements

Thursday – December 18, 2014

Posted: December 17, 2014 by CrossFit NE Georgia in Workouts
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Rest as need between EMOMs until everyone is ready for next EMOM
10 min. EMOM
Power Snatch + Hang Squat Snatch + Snatch Balance
10 min. EMOM
Power Clean + Hang Squat Clean + Split Jerk
10 min. EMOM
5 Jerk Dip Squats (HEAVY!)
5 Box Jumps (30″ or Higher)

Record your box jump height in the comment
Christmas Schedule

***Christmas Eve Schedule is subject to change*** May hold an afternoon open gym for those working Christmas Eve morning.

 

 

Holiday Schedule

Posted: December 17, 2014 by CrossFit NE Georgia in Announcements

Christmas Schedule

 

New Years Schedule

Wednesday – December 17, 2014

Posted: December 16, 2014 by CrossFit NE Georgia in Workouts
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Warm-up
Warm Up Sets for Strength
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Weightlifting
Bench Press
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
(record your last rep @ 95%)
Metcon (AMRAP – Rounds and Reps)
12 min. Climbing Ladder
Round #1
(3 reps)

1 Strict Pull-Up –> 2 HRPUs
Round #2
(6 reps = total of 9 reps)

2 Strict Pull-Ups –> 4 HRPUs
Round #3
(9 reps = total of 18 reps)

3 Strict Pull-Ups –> 6 HRPUs
Round #4
(12 reps = total of 30 reps)
4 Strict Pull-Ups –> 8 HRPUs
Round #5
(15 reps = total of 45 reps)
5 Strict Pull-Ups –> 10 HRPUs
Round #6
(18 reps = total of 63 reps)
6 Strict Pull-Ups –> 12 HRPUs
Round #7
(21 reps = total of 84 reps)
7 Strict Pull-Ups –> 14 HRPUs
Round #8
(24 reps  = total of 108 reps)
8 Strict Pull-Ups –> 16 HRPUs
Round #9
(27 reps = total of 135 reps)
9 Strict Pull-Ups –> 18 HRPUs
Round #10
(30 reps = total of 165 reps)
10 Strict Pull-Ups –> 20 HRPUs
Round #11
(33 reps = total of 198 reps)
11 Strict Pull-Ups –> 22 HRPUs
Round #12
(36 reps = total of 234 reps)
12 Strict Pull-Ups –> 24 HRPUs
and so on…
***Record what round you get to and total reps***
If you get stuck on a round stay with this round until time is up. You will only record the round you completed and reps assigned to that round

*Sub Ring Rows for Pull-Ups & Incline Push-Ups on a Box for HRPUs*