Posted: October 31, 2014 by CrossFit NE Georgia in Uncategorized
Don’t forget to wear your Halloween costume!
Best dressed will win a Reebok gift card.
Take pictures of you WODing in your costume and post to our Facebook Page/Twitter
Spooky Double Unders
3 x Max Effort Creepy Ring Dips
rest 60-90 seconds
Merciless Met Con
*Pick a Partner*
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
20 Double Unders
40 Air Squats
*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of
25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
Posted: October 30, 2014 by CrossFit NE Georgia in Uncategorized
90 seconds (1.5 minutes) at each exercise, 30 seconds rest between rounds.
(The total workout should take 20minutes).
90s Box jumps 24″
90s Jumping pull-ups,
90s Kettlebell swings
90s Walking Lunge (count total steps)
90s Knees to elbows
90s Push press 45lbs
90s Back extensions,
90s Wall ball shots
90s Double unders
Posted: October 29, 2014 by CrossFit NE Georgia in Uncategorized
Work on Double Unders
What is your max reps for Double Unders?
20 Thrusters #115/#75
Posted: October 28, 2014 by CrossFit NE Georgia in Workouts
CrossFit Total I
Find your 1RM on:
CrossFit Total II
Find your 1Rm on:
Run 1 mile
Posted: October 27, 2014 by CrossFit NE Georgia in Workouts
3x Max Rep
Rest 1 min between sets
Pull Ups (Try chest to bar pull-ups)
Box Jumps 30″/24″
2 Rounds of 5-4-3-2-1
(with a 1 min. rest between rounds)
Jumping Pull-Ups or Ring Rows or Negative Pull-Ups
CrossFit Kids class – wear your Halloween costume on Thursday!