Happy Halloween! Friday – October 31, 2014

Posted: October 31, 2014 by CrossFit NE Georgia in Uncategorized

Halloween

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

Scary Skill:
Spooky Double Unders

Strange Strength
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!

Run 800m
20 Double Unders
40 Air Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m

*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.

CommunityDay

Thursday – October 30, 2014

Posted: October 30, 2014 by CrossFit NE Georgia in Uncategorized

CommunityDay

“Filthy 90″
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 Burpees,
90s Double unders

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Wednesday – October 29, 2014

Posted: October 29, 2014 by CrossFit NE Georgia in Uncategorized

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Work on Double Unders
What is your max reps for Double Unders? 

2 Rounds
Row/Run 400m
20 HSPUs
then…
2 Rounds
20 Thrusters #115/#75
20 Pull-Ups

Halloween2014

CommunityDay

Tuesday – October 28, 2014

Posted: October 28, 2014 by CrossFit NE Georgia in Workouts

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CrossFit Total I
Find your 1RM on:
Shoulder Press
Back Squat
Deadlift

or

CrossFit Total II
Find your 1Rm on:
Clean
Bench Press
Overhead Squat

Cash Out
Run 1 mile

Halloween2014

Monday – October 27, 2014

Posted: October 27, 2014 by CrossFit NE Georgia in Workouts

ThereGoesMyHeroFinals

Skill
Ring Dips
3x Max Rep

Rest 1 min between sets

10-9-8-7-6-5-4-3-2-1 
Pull Ups (Try chest to bar pull-ups)
Box Jumps 30″/24″
AbMat Sit-ups

Modification
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
Step-Ups
AbMat Sit-Ups

Halloween2014

CrossFit Kids class – wear your Halloween costume on Thursday!

CommunityDay

Congrats to Dan Moore & BJ Williams! Taking Home a Banner!

Posted: October 26, 2014 by CrossFit NE Georgia in Announcements
ThereGoesMyHeroFinals

CrossFit NE Georgia could not have asked for 4 better teams to represent the gym at the finals for There Goes My Hero presented by the Georgia Fitness League & WOD OPS. All 4 teams kicked booty! Teams consisted of: Dan Moore & BJ Williams, Allie Bradley & Kelly Wood, Clint Shoaf & Evan Martin, Whitney Chappell & Kelly Mullins HUGE Thank you to our judges that represented CrossFit NE Georgia! Anthony DeFoor & Brandi Sailers

Sunday – October 26, 2014

Posted: October 26, 2014 by CrossFit NE Georgia in Announcements

Strongman Class

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Saturday – October 25, 2014

Posted: October 25, 2014 by CrossFit NE Georgia in Announcements

TGMH

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Christmas Party – Let’s pick a date…

Posted: October 24, 2014 by CrossFit NE Georgia in Announcements

Christmas Party

Friday – October 24, 2014

Posted: October 24, 2014 by CrossFit NE Georgia in Uncategorized

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CrossFit Total
Find your 1RM on:
Shoulder Press
Back Squat
Deadlift 

 

 

TGMH

 

 

Halloween2014

Kids can dress up on Thursday, October 30th