Sunday – April 26, 2015

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

Open Gym
3:30pm – 5:00pm

Saturday Open Gym

Image  —  Posted: April 24, 2015 by CrossFit NE Georgia in Workouts

Friday – April 24, 2015

Posted: April 23, 2015 by CrossFit NE Georgia in Workouts
Colby and Brandi
Pick (1) Press Variation
Shoulder Press (6-4-3-2-2-2-2)
Push Press (6-4-3-2-2-2-2)
Push Jerk (6-4-3-2-2-1-1)
Split Jerk (6-4-3-2-2-1-1)
Metcon (AMRAP – Reps)
Teams of 2
(2 Rounds; no rest between)
3:00 Power Snatch 95/65
3:00 Burpee Over the bar
3:00 OHS 95/65
3:00 Pullups

Record your TOTAL number of reps.

For example: If you get 20 Power Snatches, 10 Burpee Over bar, 20 OHS, & 30 Pull-ups in the 1st Round and then for the 2nd round you  do 10 Power Snatches, 5 Burpee Over Bar, 10 OHS, & 2 Pull-Ups your score would be 107.

Your overall score will be a TEAM SCORE! In the comment box write down your teammates name.

*If you cannot do the RX weight, go for 50%-60% of your 1RM*

Thursday – April 23, 2015

Posted: April 22, 2015 by CrossFit NE Georgia in Workouts
sergio-jumps 2010
Weightlifting
Pick (1) Deadlift variation to work on
Deadlift (5-5-4-4-3-3-3)
Sumo Deadlift (5-5-4-4-3-3-3)
Good Mornings (5-5-4-4-3-3-3)
Metcon (Time)
5 Rounds:
10 HSPU
10 Ring Dip
10 Push-ups
RUN 200

Remix:
3-4 Rounds
10 DB Shoulder Press
10 Dips
10 Push-Ups
Run 100m
Come join us on May 3rd @ Pig Tales in Aqualand!  Sign up for the CrossFit NE Georgia competition @ http://www.signupgenius.com/go/10c0e4da9aa2da4f49-friends

Come join us on May 3rd @ Pig Tales in Aqualand!
Sign up for the CrossFit NE Georgia competition @ http://www.signupgenius.com/go/10c0e4da9aa2da4f49-friends

Wednesday – April 22, 2015

Posted: April 21, 2015 by CrossFit NE Georgia in Workouts
Rod Front Squat
Weightlifting
Pick (1) SQUAT
Back Squat (6 – 4 – 3 – 2 – 2 – 1 – 1)
Front Squat (6 – 4 – 3 – 2 – 2 – 1 – 1)
Overhead Squat (6 – 4 – 3 – 2 – 2 – 1 – 1)
 
Metcon (Time)
RX
Run 1200 (800m Hill + 400m)
21 KBS #53/#35
21 Goblet Squats #53/#35
Run 800 (Hill)
15 KBS #53/#35
15 Goblet Squats #53/#35
Run 400m
9 KBS #53/#35
9 Goblet Squats #53/#35

RX + = #70/#53Remix:
Run 600 (400m + 200m)
21 KBS
21 Goblet Squats #53/#35
Run 400m
15 KBS
15 Goblet Squats
Run 200m
9 KBS
9 Goblet Squats
Come join us on May 3rd @ Pig Tales in Aqualand!  Sign up for the CrossFit NE Georgia competition @ http://www.signupgenius.com/go/10c0e4da9aa2da4f49-friends

Come join us on May 3rd @ Pig Tales in Aqualand!
Sign up for the CrossFit NE Georgia competition @ http://www.signupgenius.com/go/10c0e4da9aa2da4f49-friends

Friends of Britlyn & Kolbi Lee Fundraiser (Rescheduled)

Posted: April 21, 2015 by CrossFit NE Georgia in Announcements

Join us on

Sunday, May 3rd

from

2:00pm – 5:00pm

at

11043202_904966189546785_7835947873935070325_o

Sign up for the CrossFit competition at http://www.signupgenius.com/go/10c0e4da9aa2da4f49-friends

Registration is $10/athlete
*Cash or Check only*

Come join us on May 3rd @ Pig Tales in Aqualand!  Sign up for the CrossFit NE Georgia competition @ http://www.signupgenius.com/go/10c0e4da9aa2da4f49-friends

Come join us on May 3rd @ Pig Tales in Aqualand!
Sign up for the CrossFit NE Georgia competition @ http://www.signupgenius.com/go/10c0e4da9aa2da4f49-friends

 

Tuesday – April 21, 2015

Posted: April 20, 2015 by CrossFit NE Georgia in Workouts
Scott Press
Metcon (Time)
1 Round of:
30 Pull-ups
50 Sit-ups
70 DU’s

then…

2 Rounds of:
20 Pull-ups
40 Sit-ups
60 DU’s

then…

3 Rounds of:
10 Pull-ups
20 Sit-ups
40 DU’s

Remix:
1 Round of:
15 Pullups
25 Situps
70 Singles

then…

2 Rounds of:
10 Pullups
20 Situps
60 Singles

then…

3 Rounds of:
5 Pullups
10  Situps
40 Singles

Monday – April 20, 2015

Posted: April 19, 2015 by CrossFit NE Georgia in Workouts
No Limits


The Big Clean Complex (Weight)
6 Rounds
High Hang Clean + Hang Clean + Clean + PUSH PRESS + High Hang Clean + Hang Clean + Clean + PUSH JERK + High Hang Clean + Hang Clean + Clean + SPLIT JERK

One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Sunday – April 19, 2015

Posted: April 18, 2015 by CrossFit NE Georgia in Workouts

Open Gym
3:30pm – 5:00pm

Saturday Open Gym

Image  —  Posted: April 17, 2015 by CrossFit NE Georgia in Workouts