Sunday – May 24, 2015

Posted: May 23, 2015 by CrossFit NE Georgia in Workouts
Open Gym
3:30pm – 5:00pm

Saturday Open Gym

Image  —  Posted: May 22, 2015 by CrossFit NE Georgia in Workouts

Open Gym Friday

Image  —  Posted: May 21, 2015 by CrossFit NE Georgia in Workouts

Friday – May 22, 2015

Posted: May 21, 2015 by CrossFit NE Georgia in Workouts
Dan OHS
Warm-up
Warm Up Sets for Strength
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Weightlifting
Back Squat
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
Metcon
 (AMRAP – Rounds and Reps)
3 min. AMRAP
6 OHS #105 / #55
6 Bar Over Burpees

REST 1 MIN.

3 min. AMRAP
Double-Unders

REST 1 MIN.

3 min. AMRAP
6 OHS #105/#55
6 Bar Over Burpees

Memorial Day 2015

Join us Monday morning for “Murph.” (1 mile run / 100 Pull-Ups / 200 Push-Ups / 300 Air Squats / 1 mile run) ***scale accordingly***

Thursday – May 21, 2015

Posted: May 20, 2015 by CrossFit NE Georgia in Workouts

rachel-deadlift TBT

Weightlifting
Bench Press
5-5-5-5-5
Metcon (Time)
4 Rounds for Time:
12 Ring Dips
24 KBS #53(55)/#35
Run 400m
Memorial Day 2015

Wednesday – May 20, 2015

Posted: May 19, 2015 by CrossFit NE Georgia in Workouts
Whitney Clean and Jerk
Weightlifting
Deadlift
5@65%
5@75%
5+@85%
Metcon (Time)
Inspired by the CrossFit Regional WODs
Teams of 3

Team Relay:
For Time

Members cannot advance to the next station until reps are completed by team member in front of you

1 Round
35 AbMat Sit-Ups
30 SDLHP #75/#55
25 Box Jumps 24″/20″
20 Push Press #75/#55
15 Calorie Row

then as a team
Finish with 100 Clean and Jerks #135/#95

Here is how this one goes :-)
Partner 1 starts with 35 AbMat Sit-Ups then moves onto 30 SDLHP. Partner 2 will start their 35 AbMat Sit-Ups. Partner 2 cannot move onto SDLHP until Partner 1 has completed all of his/her reps and so on.

Once Partner 1 finishes the 15 Calorie Row he/she can start the 100 Clean & Jerks. As Partner 2 and 3 finish on the rower they can join in on the 100 reps. Once 100 reps are completed by the team = TIME!

RX +
35 GHD Sit-Ups
25 Box Jumps 30″/24″
20 HSPUs

Thanks LANDMARK LOGISTICS!

Posted: May 19, 2015 by CrossFit NE Georgia in Announcements
THANK YOU FOR THE SUPPORT!
2nd Annual Showdown on the Square Sponsor

Landmark Logistics offers customer-focused transportation solutions for freight delivery across continental North America.  As a professional third-party logistics company, we specialize in getting the equipment you need when and where you need it.

 

Tuesday – May 19, 2015

Posted: May 18, 2015 by CrossFit NE Georgia in Workouts
Amy Baker Snatch
Weightlifting
3 Position Power Snatch
1-1-1-1-1
High Hang / Below the Knee / Floor
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Check out the CrossFit Atlantic Region doing “Randy”
Can you beat a Regional Games athlete?
“Randy” starts at around 3:41
Men’s Event #1 Heat #1

Monday – May 18 ,2015

Posted: May 17, 2015 by CrossFit NE Georgia in Workouts

Congrats to the CrossFit Atlantic Region Winners!
Emily Bridgers
&
Noah Ohlesen

 

Weightlifting
Shoulder Press
5 reps @ 65%, 75%, & 85%
Metcon
Black Lung (Time)
21-15-9
#95/#65
Thrusters
Push-Ups
Front Squats
Pull-Ups
Wall Ball #20/#14
Burpees

Sunday – May 17, 2015

Posted: May 16, 2015 by CrossFit NE Georgia in Workouts

Open Gym
3:30pm – 5:00pm