Friday – April 18, 2014

Posted: April 18, 2014 by CrossFit NE Georgia in Uncategorized

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“Holleyman”

30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push Ups
1 Power Clean, 225/155 lbs

 

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Thursday – April 17, 2014

Posted: April 17, 2014 by CrossFit NE Georgia in Uncategorized
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Skill:
Work on Handstand Walks & HSPUs again
(if you can do a Handstand then get a partner and have them hold your legs… try to take at least 4 steps and switch. If you don’t have a free standing Handstand –> try using bands in the rig)
WOD:
4 min AMRAP
2 Sumo Deadlifts @40%-5-% of 1RM DL
3 Bar Facing Burpees
4 Toes 2 Bar  or Toes 2 Rings
*Rest 2 minutes*
4 min AMRAP
2 Sumo Deadlifts @40%-5-% of 1RM DL
3 Bar Facing Burpees
4 Toes 2 Bar  or Toes 2 Rings

Wednesday – April 16, 2014

Posted: April 16, 2014 by CrossFit NE Georgia in Uncategorized

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Find your 2 RM Deadlift
*then drop to 70% and go for max reps*

 

100 DB Thrusters
*EMOM do 3 Burpees*

CrossFit Kids starts May 1st

Posted: April 15, 2014 by CrossFit NE Georgia in Announcements

CrossFit Kids Logo

We will be running a CrossFit Kids class (ages 5-12) on Tuesdays and Thursdays at 4:30pm. Please note that it is not the age of your child that is the deciding factor for what class he or she attends. It is largely based upon individual skill, athleticism, and maturity and is ultimately decided upon by the head coach to ensure your child is getting the most out of the CrossFit experience. Kids classes last 30 minutes.

Sign up your child NOW!
Email kelly@crossfitnega.com for registration information.

Tuesday – April 15, 2014

Posted: April 15, 2014 by CrossFit NE Georgia in Workouts
Open14.4

 

Monday – April 14, 2014

Posted: April 14, 2014 by CrossFit NE Georgia in Workouts
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Deadlift
1 set 5 reps @70%
2 sets 3 Reps @75%
3 Sets 2 Reps @80%
4 Sets 1 Rep @85-90%
4 rounds for time of:
Walking Lunge, 50 m (2 laps around the pull-up rig) 
50 Sit-up 

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Image  —  Posted: April 13, 2014 by CrossFit NE Georgia in Announcements

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Image  —  Posted: April 12, 2014 by CrossFit NE Georgia in Announcements

Friday – April 11, 2014

Posted: April 11, 2014 by CrossFit NE Georgia in Workouts

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Skill:

Muscle Ups

5-5-5
or
Strict Pull-Ups –> Dips –> Banded MUs
5-5-5 –> 5-5-5 –> 3-3-3

 

21-15-9
Wall Ball

KBS 53# / 35#
Walking Lunges
***rest 2 minutes ***
15-9-7
T2B
Burpee Box Jump
Power Cleans 115# / 95# (scaled = med ball cleans)
*** rest 2 minutes ***
9-7-5
Deadlift @40% of 1RM
G2OH (w/ same deadliest weight)
Pull-Ups (or Muscle Ups)

Thursday – April 10, 2014

Posted: April 10, 2014 by CrossFit NE Georgia in Workouts
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Strength
Front Squat @ 80%

3-3-3-3-3

Clean & Jerk @ 80%
5-5-5-5-5

Good Mornings
5-5-5-5-5
(increase weight each set if possible)

 

20 min AMRAP
10 one arm Power Snatches (5 each arm) #45/#25
15 KBS 53#/35#
20 Box Jumps 24″/20″