FREE Class Today @ 10:00am!

Posted: February 5, 2016 by CrossFit NE Georgia in Workouts
IF YOU NEVER TRY YOU'LL NEVER KNOW

IF YOU NEVER TRY YOU’LL NEVER KNOW

 

Open Gym
8:00am – 10:00am

CrossFit Class
10:00am -11:00am

Nutrition Presentation
11:00am – 11:30am

Amy Roark

Friday – February 5, 2016

Posted: February 4, 2016 by CrossFit NE Georgia in Workouts

IF YOU NEVER TRY YOU'LL NEVER KNOW

IF YOU NEVER TRY YOU’LL NEVER KNOW

If you are going to doubt anything, doubt your doubts!

If you are going to doubt anything, doubt your doubts!

CrossFit NEGA – CrossFit

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Weightlifting

Weight = YOU PICK ;)

***Must complete the given reps within the minute***

Metcon (Weight)

10 min. EMOM

Odd minute = 6 Front Squats

Even minute = 1 Rope Climb*

*sub 7 ring rows

Metcon

Metcon (Time)

8 Rounds for Time:

Run 200m (Row 300m)

6 Bench Press @ 75%
Remix:

8 Rounds for Time:

Run 100m (Row 200m)

6 Bench Press

Thursday – February 4, 2016

Posted: February 3, 2016 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Weightlifting

Power Clean (1RM)

Metcon

Tabata

20 seconds of WORK

10 seconds of REST

*8 rounds at each station*

Metcon (AMRAP – Reps)

“Tabata”

Air Squats

Push-Ups (Hand-Release)

Double-Unders

AbMat Sit-Ups

Score = Total Reps

Wednesday – February 3, 2016

Posted: February 2, 2016 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Weightlifting

Weight = 75% of 1RM

Metcon (Weight)

8 sets of:

3 Back Squats

3 HIGH Box Jumps

***Rest 60 seconds***

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

Tuesday – February 2, 2016

Posted: February 1, 2016 by CrossFit NE Georgia in Workouts

IF YOU NEVER TRY YOU'LL NEVER KNOW

With God, ALL things are possible!

CrossFit NEGA – CrossFit

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Gymnastics

Metcon (No Measure)

Not timed:

3 Strict Pull-ups

3 Ring Dips

3 Chin Up (Strict)s

3 Ring Dips

3 Wide Grip Pull Ups

3 Ring Dips

3 Pull Up (Strict, Narrow, Palms In)s

3 Ring Dips

3 Mixed Grip Pull-Ups

3 Ring Dips

3 Pull-up (rings – false grip)s

3 Ring Dips

Metcon

Metcon (Time)

“Grellen-ish”

3 Rounds for Time:

10 Clean & Jerks @ 60% of 1RM

400m Run (500m Row)

21 KBS #55/#35

12 Pull-Ups
Remix:

“Grellen-ish”

3 Rounds for Time:

10 Hang Clean & Jerks

200m Run (300m Row)

11 KBS

6 Pull-Ups

Monday – February 1, 2016

Posted: January 31, 2016 by CrossFit NE Georgia in Workouts

And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Philippians 4:7

And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:7

CrossFit NEGA – CrossFit

The peace Jesus gives operates in good times and bad. His peace operates in the middle of a storm.

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Metcon

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
***Time Cap = 25 minutes***

Remix

For Time:

21 Thruster w/ a bar

10 Bar Facing Burpees

18 Thruster

9 Bar Facing Burpees

15 Thruster

8 Bar Facing Burpees

12 Thruster

7 Bar Facing Burpees

9 Thruster

6 Bar Facing Burpees

6 Thruster

5 Bar Facing Burpees

3 Thruster

4 Bar Facing Burpees

Cash-Out

Metcon (No Measure)

3 Rounds (not for time)

30 AbMat Sit-Ups

20 Back Ext.

IF YOU NEVER TRY YOU'LL NEVER KNOW

IF YOU NEVER TRY YOU’LL NEVER KNOW

Open Gym Sunday

Image  —  Posted: January 30, 2016 by CrossFit NE Georgia in Workouts

Saturday Open Gym

Image  —  Posted: January 29, 2016 by CrossFit NE Georgia in Workouts

Saturday CrossFit Class – January 30, 2016

Posted: January 29, 2016 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

Friday – January 29, 2016

Posted: January 28, 2016 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

Order your NEW CrossFit NE Georgia sweatshirt by Monday, February 1st

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Metcon

2016 Garage Games “The Girls” (Time)

“Grace”

30 Clean & Jerks

“Isabel”

30 Snatch

“Annie”

50-40-30-20-10

Double Unders

AbMat Sit-Ups

“Yolanda”

12-9-6

Squat Cleans

Burpees to #45 Plate

RX Weight = #95/#65

RX+ Weight = #115/#75
30 minute Time Cap

*Scale Accordingly*

Remix:

“Grace”-ish

20 [Hang] Clean & Jerks

“Isabel”-ish

20 [Hang} Snatch

“Annie”-sh

50-40-30-20-10

Singles

25-20-15-10-5

AbMat Sit-Ups

“Yolanda”-ish

12-9-6

Power Cleans

Burpees to #45 Plate