Happy 4th of July!

Posted: July 3, 2015 by CrossFit NE Georgia in Workouts

4th of July

We will be open Sunday, July 5th for Open Gym (3:30pm - 5:00pm)   ***Community Day will be rescheduled for Saturday, July 11th***

We will be open Sunday, July 5th for Open Gym (3:30pm – 5:00pm) ***Community Day will be rescheduled for Saturday, July 11th***

Friday – July 3, 2015

Posted: July 2, 2015 by CrossFit NE Georgia in Workouts

Alex G Wall Ball

3 Rounds for Time:
Run 400m
21 DB Thrusters #35/#25

Remix:
3 Rounds for Time:
Run 200m
10 DB Thrusters

***Coaches’ choice after the WOD***

We will be open Sunday, July 5th for Open Gym (3:30pm - 5:00pm)   ***Community Day will be rescheduled for Saturday, July 11th***

We will be open Sunday, July 5th for Open Gym (3:30pm – 5:00pm) ***Community Day will be rescheduled for Saturday, July 11th***

Thursday – July 2, 2015

Posted: July 1, 2015 by CrossFit NE Georgia in Workouts

TBT

Clean and Jerk 
1RM
Clean Pull @ 100% of 1RM on Clean & Jerk
2-2-2
Clean Pull @ 105% of 1RM on Clean & Jerk
2-2-2
Front Squat
3RM
We will be open Sunday, July 5th for Open Gym (3:30pm - 5:00pm)   ***Community Day will be rescheduled for Saturday, July 11th***

We will be open Sunday, July 5th for Open Gym (3:30pm – 5:00pm) ***Community Day will be rescheduled for Saturday, July 11th***

Wednesday – July 1, 2015

Posted: June 30, 2015 by CrossFit NE Georgia in Workouts
Brandi on the rower
Metcon (Time)
4 Rounds for Time:
Row 500m
15 Bench Press #135/#95
Metcon (No Measure)
*Pick 3 Exercises of your choice*
“Tabata” Core
Battle Ropes
Slam Ball
GHD Sit-Ups or AbMat Sit-Ups
Knees to Chest
L-Sit or Plank Hold
Russian Twists #15/#25

8 Rounds of 20 seconds of WORK 10 seconds of REST
(complete all 8 rounds before moving onto next exercise…example: you will complete all rounds of Sit-Ups before moving onto Slam Ball)
We will be open Sunday, July 5th for Open Gym (3:30pm - 5:00pm)   ***Community Day will be rescheduled for Saturday, July 11th***

We will be open Sunday, July 5th for Open Gym (3:30pm – 5:00pm) ***Community Day will be rescheduled for Saturday, July 11th***

Tuesday – June 30, 2015

Posted: June 29, 2015 by CrossFit NE Georgia in Workouts
Laura Back Ext
Warm-up
Warm Up Sets for Strength
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Weightlifting
Deadlift
3-3-3-3-3-3
Work all 6 sets of 3 at 85% of 1RM
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 Chest 2 Bar Pull-Ups
10 HSPUs
10 Hip/Back Ext. on GHD Machine

Remix
9 min. AMRAP
10 Modified Pull-Ups or Ring Rows
10 DB Shoulder Press
10 Banded Good Morning
***Rest 2 mins.***
9 min. AMRAP
10 Modified Pull-Ups or Ring Rows
10 DB Shoulder Press
10 Banded Good Morning
We will be open Sunday, July 5th for Open Gym (3:30pm - 5:00pm)   ***Community Day will be rescheduled for Saturday, July 11th***

We will be open Sunday, July 5th for Open Gym (3:30pm – 5:00pm) ***Community Day will be rescheduled for Saturday, July 11th***

Monday – June 29, 2015

Posted: June 28, 2015 by CrossFit NE Georgia in Workouts
Molly Johnson
Weightlifting
Snatch Balance
2-2-2-2-2-2
 
Metcon (Time)
3 Rounds for Time:
(Teams of 2)(A) 10 KBS #70/#53 – Run 100m
(B) 10 KBS #70/#53 – Run 200m
(C) 10 KBS #70/#53 – Run 400m

*1 person working at a time*
Partner 1 will complete “A”. When Partner 1 returns from the run they will tag Partner 2 and then they will complete “A”. (Partner 1 get to rest) Once both partners have completed “A” then they can move onto “B”. Partner 1 will start “B” while Partner 2 gets to rest. Each team will perform
AA-BB-CC
AA-BB-CC
AA-BB-CC
= TIME!
July 4 2015

Sunday – June 28, 2015

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

Open Gym
3:30pm – 5:00pm

 

Saturday Open Gym

Image  —  Posted: June 26, 2015 by CrossFit NE Georgia in Workouts

Friday – June 26, 2015

Posted: June 25, 2015 by CrossFit NE Georgia in Workouts
Ron Reed
Remember you only have 2 min per round so try & choose something you can complete.
Just Work hard and smart!
Metcon (Time)
On the 2 minutes for 20 minutes:
3 Ring Muscle-Ups
5 Hang Power Cleans #155/#115
7 Burpees

*Enter the time you complete the LAST round (ex: the last round starts at 18:00 minutes and you complete your last burpee at 19:14 then your time will be 19:14.)*Remix(es)
1 Ring MU (if you cannot string together multiple reps)
5 Hang Power Cleans @ 60% of 1RM on Power Clean
7 Burpees***Muscle-Up modifications = banded MUs, Jumping MUs, Bar MUs, 6 Chest to Bar Pull-Ups***
or
6 Chest to Bar Pull-Ups or Pull-Ups or Ring Rows
5 Hang Cleans with Bar

5 Burpees or Push-Ups

Thursday – June 25, 2015

Posted: June 24, 2015 by CrossFit NE Georgia in Workouts
TBT 2013
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run

***(2) 800m runs***
Skill
Pull-Ups or Muscle-Ups
*10-15 minutes*
Metcon
Flight Simulator (Time)
Unbroken double unders for time:
5-10-15-20-25-30-35-40-45-
50-45-40-35-30-25-20-15-10-5