Tuesday – November 25, 2014

Posted: November 25, 2014 by CrossFit NE Georgia in Workouts

112514

Find your 1RM
Snatch
then…
5 min. EMOM 5 reps @ 70% of 1RM

Find your 1RM
Clean & Jerk
then…
5 min. EMOM 5 reps @ 70% of 1RM

Straight Leg Deadlift
5-5-5-5-5

Cash Out
50 Banded Good Mornings 

 

 

Modification
[modified] Snatch or Snatch Balance
then…
EMOM 5 reps 

Clean & Jerk  (work on one or the other… or Both)
then 
EMOM 5 reps

Thanksgiving Schedule

Christmas Party

 

Monday – November 24, 2014 (DELOAD WEEK)

Posted: November 24, 2014 by CrossFit NE Georgia in Workouts

112414

Strength
Back Squat
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%

4 Rounds for Time:
Jump Rope for 2 minutes
10 Slam Balls
10 Goblet Squats with Slam Ball

Cash Out:
50 Hollow Rocks

Modification
4 Rounds for Time
Jump Rope for 1 minute
10 Slam Balls or G2OH
10 Squats

Thanksgiving Schedule

PLEASE RSVP for the Christmas Party

Christmas Party

Sunday – November 23, 2014

Posted: November 23, 2014 by CrossFit NE Georgia in Uncategorized

Sunday

Thanksgiving Schedule

Saturday – November 22, 2014

Posted: November 22, 2014 by CrossFit NE Georgia in Workouts

Saturday Open Gym

Thanksgiving Schedule

Friday – November 21, 2014

Posted: November 21, 2014 by CrossFit NE Georgia in Uncategorized

112114

Strength
Shoulder Press
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%

4 Rounds for Time
20 AbMat Sit-Ups
10 HSPUs
5 Deadlift = HEAVY

Modification
4 Rounds for Time
10 AbMat Sit-Ups
10 DB Push Press or 5 Modified HSPUs
5 Deadlift

Christmas Party

Thursday – November 20, 2014

Posted: November 20, 2014 by CrossFit NE Georgia in Workouts

112014

Strength
*Make-Up Day*

4 Rounds for Time:
24 Walking Lunges with Plate Overhead
20 Box Jumps
16 Wall Ball 
12 KBS 

Modification
4 Rounds for Time
12 Walking Lunges
10 Box Jumps or Step Ups
8 Wall Ball
6 KBS

 

Wednesday – November 19, 2014

Posted: November 19, 2014 by CrossFit NE Georgia in Uncategorized

111914

Strength
Back Squat
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%

21-15-9
Power Snatch @60-70% 1RM
Ring Dips

Christmas Party

Tuesday – November 18, 2014

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

111814

Strength/Skill
Make-Up Day

“Stan”
“Fran with Squats”
21-15-9
Squats* @60%-65% of 1RM
Pull-Ups
*Weight must be cleaned from the floor. You can complete front or back squats*

Christmas Party

Monday – November 17, 2014

Posted: November 17, 2014 by CrossFit NE Georgia in Uncategorized

111714

Strength
Deadlift
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%

10 min. EMOM
7 OHS
14 Push Ups

Modification
10 min. EMOM
4 OHS w/ bar or PVC pipe
7 Push Ups

Christmas Party

Untitled

Image  —  Posted: November 16, 2014 by CrossFit NE Georgia in Uncategorized