Thursday – July 30, 2015

Posted: July 29, 2015 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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Metcon

PARTNER WOD

Buy-In = 150 DUs each

Cash-Out = 150 DUs each

***Coaches will stretch/mobilize athletes between heats***

Metcon (Time)

3 Rounds:

Run 400m

Row 500m

Partner (A) will run 400m while Partner (B) rows 500m then SWITCH. Partner (A) rows 500m, Partner (B) runs 400m and that equals 1 Round.
Total Time will include the BUY-IN & CASH-OUT

Remix:

Run 200m

Row 300m

*150 Singles*

Ashton and Alexis Running

Image  —  Posted: July 29, 2015 by CrossFit NE Georgia in Workouts

Wednesday – July 29, 2015

Posted: July 28, 2015 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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Warm-up

Warm Up Sets for Strength (No Measure)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Weightlifting

Deadlift (3 reps @ 70%, 80% & 90%)

Metcon

Metcon (Time)

4 Rounds for Time:

25 KBS #53/#35

25 AbMat Sit-Ups

25 Hand Release Push-Ups

25 Back Ext.
Remix:

4 Rounds for Time:

10 KBS

10 AbMat Sit-Ups

10 Push-Ups

10 Back Ext.

Tuesday – July 28, 2015

Posted: July 27, 2015 by CrossFit NE Georgia in Workouts

Ryan Turkish Get Up
CrossFit NEGA – CrossFit

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Weightlifting

Metcon (Weight)

10 min. EMOM

1 Squat Clean @ 70% of 1RM
*start at 70% and if you are feeling good & form is SPOT-ON… Add weight*

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
***if you cannot do MUs you will perform 14 Pull-Ups***

Remix:

3 Rounds

25 Air Squats

7 Pull-Ups

10 Hang Cleans with bar

Monday – July 27, 2015

Posted: July 26, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Warm-up

Warm Up Sets for Strength (No Measure)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Weightlifting

Shoulder Press (3 reps @ 70%, 80%, & 90%)

*If you do not have a 1RM on your shoulder press perform 5 sets of 3 reps trying to increase weight each set*

Metcon

Metcon (Time)

5 Rounds for Time:

10 Tire Flips

2 Rope Climbs

10 HSPUs w/ 1 AbMat
Remix:

5 Rounds for Time:

10 Deadlift

7 Ring Rows

10 DB Press

Sunday – July 26, 2015

Posted: July 25, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – Open Gym (Weekend)

Open Gym
3:30pm – 5:00pm

Rules & Regulations: Athletes should use OPEN GYM hours to work on elusive skills (ex: muscle-ups, double unders, pistols, chest-to-bar pull-up, toes-to-bar, ring dips, etc), practice & refine Olympic lifts (Cleans, Snatches, Jerks), and perform basic lifts (Squats, Presses, Deadlifts, etc) to improve strength.
OPEN GYM house are also used for making up WODs or completing your own custom-made WODs or just hanging out. With 9 OPEN GYM opportunities during the week, there is ample opportunity for everyone to get in their OWN WODs. (Members will NOT be allowed to come in during regular scheduled class time to complete their own custom-made WOD or work on elusive skills or strength. Members will be asked to participate in class or asked to leave and attend OPEN GYM)

There is a coach on-site during these OPEN GYM times that will be happy to give pointers, tips, tricks, support, encouragement, etc. The coaches are in the gym to ensure your safety. In that regard the coaches word is law, so respect their authority! Also, while it may seem like the coaches can be everywhere at once, please do NOT expect personal training during this time! If you are interested in personal training, please contact Kelly at kelly@crossfitnega.com.

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Saturday – July 25, 2015

Posted: July 24, 2015 by CrossFit NE Georgia in Workouts

Saturday Open Gym
CrossFit NEGA – Open Gym (Weekend)

Open Gym
8:00am – 10:00am

Rules & Regulations: Athletes should use OPEN GYM hours to work on elusive skills (ex: muscle-ups, double unders, pistols, chest-to-bar pull-up, toes-to-bar, ring dips, etc), practice & refine Olympic lifts (Cleans, Snatches, Jerks), and perform basic lifts (Squats, Presses, Deadlifts, etc) to improve strength.
OPEN GYM house are also used for making up WODs or completing your own custom-made WODs or just hanging out. With 9 OPEN GYM opportunities during the week, there is ample opportunity for everyone to get in their OWN WODs. (Members will NOT be allowed to come in during regular scheduled class time to complete their own custom-made WOD or work on elusive skills or strength. Members will be asked to participate in class or asked to leave and attend OPEN GYM)

There is a coach on-site during these OPEN GYM times that will be happy to give pointers, tips, tricks, support, encouragement, etc. The coaches are in the gym to ensure your safety. In that regard the coaches word is law, so respect their authority! Also, while it may seem like the coaches can be everywhere at once, please do NOT expect personal training during this time! If you are interested in personal training, please contact Kelly at kelly@crossfitnega.com.

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Saturday – July 25, 2015

Posted: July 24, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

Come to the Emily’s 10:00am for a GREAT WOD!

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Friday – July 24, 2015

Posted: July 23, 2015 by CrossFit NE Georgia in Workouts

Alexis Box Jump

CrossFit NEGA – CrossFit

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Weightlifting

Deadlift (5 reps @ 65%, 75%, & 85%)

Metcon

Metcon (No Measure)

4 Rounds NOT for Time:

10 STRICT Toes 2 Bar

15 Back Ext

20 Sit-Ups

25 Banded Good Mornings

CrossFit Games Party No Address

Showdown Class Schedule

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Thursday – July 23, 2015

Posted: July 22, 2015 by CrossFit NE Georgia in Workouts

Post WOD position and drinks
CrossFit NEGA – CrossFit

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Metcon (Weight)

10-9-8-7-6-5-4-3-2-1

Bench Press

Weighted Pull-Ups
Score = Final Weight for Bench Press

Alternate sets & increase weight when you can.

*The remainder of class work on a skill or strength of choice. (We are doing Deadlifts tomorrow)*

Showdown Class Schedule

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