WOD: RUN 1 MILE AND WITH A CONTINUOUSLY RUNNING CLOCK COMPLETE 2 MIN ROUNDS OF EACH:
ROW
THRUSTERS WITH 30 LB. DUMBELLS
MEDICINE BALL CLEANS (12LB OR HIGHER)
DOUBLE UNDERS
SCORE EACH ROUND
Great workout. Maria and Sherri brought their mile in around 7:15-7:30. Maria is the only one who scored herself correctly. We are working on higher level math (counting [...]
FRIDAY, MAY 30, 2008 9:15 AND NOON
Wed Evening 6:00PM
Zach, Corey, Katie, Dana, Jack, John, Ray
WOD: 3 Rounds of: *times ranged from 22:00 to 25:00
21 X #75/#45 Thrusters, Run 200, 15 X Ring Dips, Run 200, 9 Pull Ups, Run 200
Note: Thruster = front squat followed by an explosive overhead shoulder press, locking out at the top with shoulders shrugged and bar directly overhead.
Nikki [...]
It’ OK to Post a Comment!
CrossFitters in NEGA - don’t be afraid to post a comment about the site or the WOD or content of the site.
This site needs to be interactive - Laura, Bobby, and I would appreciate your comments and feedback via this site’s comments. BRING IT ON AND POST SOME COMMENTS… Tell us what you liked and [...]
Coach Brian Van Gorder to speak to Lanier Running Club
Press Release:
The Lanier Running Club announces Coach Brian VanGorder as their special guest speaker at the monthly meeting Monday June 2, 2008 at 7:00PM at Johnny’s Pizza on the Dawsonville Hwy. Brian is the father of North Hall 800 Meter standout Morgan VanGorder and is the current Defensive Coordinator [...]
Track Workout Early: WED 05/28/08
All Levels, All ages, come on out!
Place: North Hall High Track
Day: WED
Time: 6:3O AM
Workout: Warm up, Speed Work w intervals, Warm down…
Contact: Jack
Monday honors “Murph” Memorial Day WOD
Cody, John, Tye, Morgan, Katherine, Kelsey, Brett, Raechel, Cindy, and Mike (I cut him off by mistake)
This was a diverse group consiting of a nationally ranked kayaker, track and XC athletes, a tennis player and a crossfit mom. For many this was their first experience with CrossFit. All want more and wish to continue over the [...]
Hot Humid Saturday AM
Jack, Emileigh, Raechel, and Cindy sweated out the WOD of:
5 ROUNDS:
21 Push Press (#45 G, #75 B)
15 SDLHP (#45/#75)
9 Dips (on bars)
200 M Sprint *check out the finishing pics - this was hard! all finished between 26:00 and 29:00
Monday Memorial Day Workout
9:00AM this Monday morning at North Hall High School’s Track. Come honor those who served with a special “hero” workout on the field and track - everyone is welcome, no fees, all ages, all abilities.
FRIDAY, MAY 23, 2008 8:00 A.M. AND 12 NOON
WOD: ”GRINDY” for time:
10 power cleans/10 push press/10 front squats
5 rounds (or sets, David) of “Cindy” 5 pullups/10 push ups/15 squats
10 power cleans/10 push press/10 front squats
5 rounds of “Cindy”
10 power cleans/10push press/10 front squats
David Ball was our winner today out of the “Grindy” classes. He came in around 26 min. Paint Dog is shown [...]
Summer Schedule & Upcoming Holiday
If there is enough interest - How about a morning class on the track at N. Hall High School on Memorial Day, Monday, May 26, 2008?
We could meet at 9:00 AM on the track at the high school for a WOD to honor Memorial Day. Please respond to comments if you plan to be there [...]
