12/4

12 mins of Snatch Balance/Drop Snatch practice
Wod
complete:
50 Wall Ball Shots (20/12 lbs)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-ups
10 Atomic situps 45/25
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

12/3

Skill
Five sets of: Back Squat x 2-4 reps
Rest 2-3 minutes
“The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Open House

December 14 Open House

9:30-12:30 a.m. 

We invite everyone out to see our facility, meet our members and of course workout. We'll have a workout starting at 9:30. There will be several heats. Immediately following we'll have food provided. Spread the word! 

11/29 WOD

11/29 WOD 

Holiday hours: 6 a.m., 9-11 a.m.

Blake

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

Happy Thanksgiving

Happy Thanksgiving! What a crew this morning. 8 a.m. Murph in below freezing temperatures. Awesome work, now let's eat! 

11/28

11/28 Thanksgiving WOD 

8:00 a.m. Don't forget your cold weather gear! 

Schedule Change

9/27 Morning Classes 

Sorry for the late notice, the last morning class with be at 8:30 a.m. Evening classes will resume as scheduled. 

11/27 WOD

11/27

Skill

Power Clean 5 x 4

WOD

Tabata

Kettlebell Swings 53/35
Power Cleans 135/95
Sled Push 50/35
Double Unders

11/26 WOD

11/26 WOD 

Back Squats: 3 x 10 @ 70%

WOD: 

3 RFT 

30 Wallballs 

20 Toes to Bar 

11/25

Skill
Bench Press
Set 1 – x 5 reps @ 80% of 1-RM
Set 2 – x 3 reps @ 85% of 1-RM
Set 3 – x 3 reps @ 90% of 1-RM
Set 4 – x 2 reps @ 95% of 1-RM
Set 5 – x 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the Snatch

Wod
Three rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps

11/22

WOD
EMOM 20:00
Even minutes 15 KB swings 53/35
Odd minutes 15 goblet squats 53/35

11/21 WOD

11/21 WOD

Buy In 1,000 Meter Row

Round 1

10 Burpees, Rest 1 Min

Round 2

Round 1 plus 20 Double Unders, Rest 2 Min

Round 3

Round 1 & 2 plus 30 Sit Ups, Rest 3 Min

Round 4

Round 1, 2 & 3 plus 40 Mountain Climbers, Rest 4 Min

Round 5

Round 1,2,3 & 4 plus 50 Wall Balls 20/14

Cash Out 1,000 Meter Row

11/20

Row 500m
50 box jumps
40 deadlifts 225/155
30 t2b
20 ring dips
10 snatches 135/95
Run 100m between each round

11/19 WOD

11/19 WOD 

Skill: weighted pull ups. Work up to your one rep max. 

WOD:

Helen 

3 RFT

400 meter run

21 1.5 KB Swing 53/35

12 Pull-ups 

Thanks to SBBITT @CrossFit Smyrna for the Helen art! 

11/18 WOD

11/18 WOD 

Courtesy of CrossFit 30+2 

A.

Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean

B.

Every minute, on the minute, for 20 minutes, perform:

3 Power Cleans

5 Burpees

Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

11/15

Skill
Benchpress 10,8,6,4,2

Wod
10:00 AMRAP
2 strict pullups
4 chest to bar pullups
6 kipping pullups
Run 200m

CrossFit PPG Open House - December 14, 2013

CrossFit PPG open house December 14th. Mark your calendars, more details to come!

11/14 WOD

11/14 WOD 

Skill front squat 5 x 3

WOD 

4 Rounds

30 Back squats 45/35

30 Back rack lunges 45/35

300 Meter back rack run

Every time you drop the bar: 

15 Burpees 

15 Wallballs 20/14

11/12 CrossFit PPT Norcross Ga

Skill
Partner sled push
One minute push one minute rest
Repeat for 10:00
WOD
5 shoulder to overhead
10 toe to bars
20 double unders

CrossFit PPG Unlimited monthly memberships $135! Act now!

ATTENTION! New member stimulus program. Get a jump on those new years resolutions. We're offering unlimited monthly memberships for $135 to the next 20 people that sign up! Act now to be locked in at this special price!  

11/12 WOD

11/12 WOD

Skill Ring Dips

WOD: Elizabeth

21-15-9

Cleans 135/95
Ring Dips

11/8 WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

11/7

Skill
Cleans 6x2

Wod
Death by cleans
Escalating ladder one rep EMOM til you can't finish the round

Crossfit PPG Norcross Georgia 11/6 WOD

Skill push jerk
5x3 90% of strict press 

Wod
100 double unders
Run 400m
75 wallballs 20/14
Run 400m
50 shoulder to overhead 95/65
Run 400m
25 pullups
Run 400m

11/5 WOD

11/5

Deadlifts: Every minute on the minute 3 deadlifts 85% 10 minutes

WOD: Diane

21-15-9

Deadlift 225/155
Handstand Push-ups

CrossFit PPG Norcross Georgia 11/3 WOD

11/4 WOD

In response to Crossfit Painesville's challenge.

As Many Reps as Possible 12 Minute Time Cap:

100 Kettle Bell Swings 53/35

100 Burpees

Rest as needed, then:

Four rounds:

Two minute running clock

Row 300 meters, then max rep hand release push ups for the remaining time. Rest 2 minutes

11/01

Skill:
Bench press
10,8,6,4,2

Wod
50 boxjumps 24/20
40 wallballs 20/14
30 benchpress 135/95
20 toes to bar
10 frontsquats 135/95

10/31 WOD

Skill: Dead Lift and Power Clean

Every Minute on the Minute:

3 Deadlifts
2 Power Cleans

Weight is 85% of your one rep max.

WOD: 4 Rounds

Each round is as follows:

In 1:30, run 200 meters, max rep deadlifts. Rest 30 seconds. In 1:30 run 200 meters, max rep cleans. Rest 2:00.

Rx Weight 135/95

10/30 WOD

10/30 WOD

Sprints:

4x40 yard dash. Record your best time.

WOD: 3 Rounds for Time

5 Strict Pullups
10 Ring Dips
20 Ab Mat Situps
40 Double Unders

Ground to overhead, it must be Tuesday at CrossFit PPG

10/29

Skill:
Snatches 5:00 EMOM 5 reps 75%
Wod
10,9,8,7,6,5,4,3,2,1
Snatches 95/65
Kb swings 53/35
Run 200m

10/28 WOD

Skill: Handstand push-ups 

WOD: 

30 Calorie Row

30 Front Rack Lunges 95/65

30 Box Jumps 

30 HSPU 

Round one: Work for five minutes, then stop. Rest two minutes. 

Round two: Work for 7 minutes, then stop. Rest two minutes. 

Round three: Complete all four exercises. 

Workout scored by total reps completed. 

10/24 WOD

10/24 WOD

 

Tabita:

Wallballs

Boxjumps

Battleropes

Sdhp 95/65

Skill frontsquats 5x5 75%

10/23 WOD

10/23 WOD 

Cindy

20 Minute AMRAP 

5 Pull-ups 

10 Push-ups 

15 Squats 

10/22

10/22 WOD 

50 Double Unders 

1 mile run

50 Toes 2 Bar

1 mile run 

50 Clapping Push-ups 

10/21

Skill
Every 30 seconds for 10:00
2 double arm cleans 35/18
3 double arm squats 35/18

Wod
3RFT
1:00 kb swings 53/35
Rest 30 seconds
1:00 double unders
Rest 30 seconds
1:00 calorie row
Rest 30 seconds

10/18

Skill
Snatch 1rm
Wod
10,9,8,7,6,5,4,3,2,1
Snatch 95,65
Handstand pushups
Ghd
Run 100m

10/17 WOD

Skill

"Bring Sally up, bring Sally down"

WOD 

Buy in: 1,000 Meter Row

Five Rounds

5 Back Squats 135/95

10 Pull Ups

15 Kettle Bell Swings 53/35

Cash out: 1,000 Meter Row

10/15

Skill bench press 5rm
Wod
BARBARA
50-40-30-20-10
Double unders
Situps

10/15 WOD

Skill: Deadlift 6x3 80%

CrossFit Games Open 13.2

10:00 AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

10/14 WOD

Skill: Shoulder Press 5x5

WOD: 100 Thrusters 95/65

Three burpees on the minute every minute until all 100 reps are completed.  

10/11 WOD

Skill: Back Squat 4x3 85%

WOD: Sweet 16

15 KB Swings 53/35

1 Burpee

14 KB Swings

2 Burpees 

13 KB Swings 

3 Burpess 

Continue this progression until you reach 1 KB Swing and 15 Burpees. Every round the total reps are 16. Thanks to Matt at CrossFit Refuge for the rep scheme.  

10/4 WOD

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

10/2 WOD

5 Rounds for Time

Bench Press 15 Reps 135/95

Row 500 meters 

Skill: 1 RM Bench Press 

10/1 WOD

Speed/Agility Warm up

Skill: Sprint

WOD: 10 Min AMRAP 

1 Sled Push 

5 Power Cleans 135/95

10 Box Jumps 24/20

9/30 WOD

Four Rounds for Time 

20 Back Squats 135/95

15 Bar Facing Burpees

10 Atomic Sit-ups 45/25

9/27 WOD

10,9,8..1

Kettle-bell Swings 53/35

KB Box Step Ups 

Goblet Squats 

200 meter run between each round

Skill 

KB Turkish get ups 

9/26 WOD

Un-Graceful Karen 

15 Clean and Jerks 135/95

150 Wallballs 20/14

15 Clean and Jerks 

9/25 WOD

Death by "SnatchBox"

Snatches and Box Jumps

1 Snatch 95/65

Rest remainder of the minute

2 Box jumps 24/20

Rest remainder of the minute

3 Snatches 

Rest remainder of the minute

Continue this sequence until you cannot complete the reps in the minute. 

9/24 WOD

Modified Bradshaw 

10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Toes to Bar 

24 Double-unders

9/23 WOD

Tabata

Benchpress 135/95
Wall ball 20/14
Slam ball 30/20
Sled pull 45/0

9/19 WOD

Five rounds for time 

10 Handstand Push-ups 

10 Kettlebell Swings 70/53

10 Hip Extensions 

400 Meter Run 

9/18 WOD

Angie 

100 Pull ups 

100 Push ups 

100 Sit ups 

100 Squats 

9/16 WOD

9/16 WOD 

Five Rounds for Time

7 Deadlifts 225/155

14 Box Jumps 30/24

50 double under buy in

50 double under cash out

9/13 WOD

9/13 WOD 

FGB Style

5 Rounds

Thrusters (75/45)

KBS (70/53)

Slam Ball (30/20)

Burpees

Toes to Bar

9/12 WOD

9/12 WOD 

21-15-9

Bench press 135/95

Wall ball sit-up 20/14

Calorie row 

9/11 WOD

50 Deadlifts 135/95

100 Meter Run

40 Power Cleans

200 Meter Run

30 Front Squats

300 Meter Run

20 Power Snatches 

400 Meter Run

10 Push Presses 

800 Meter Run

Keep the same weight for all exercises. 

9/10 WOD

9/9 WOD

Whole lot-a Tabata

GHD Sit Up

Wall Balls 20/14

Sumo Deadlift High Pull 95/65

Sled Push 

Complete four tabata intervals, 20 seconds of work 10 seconds of rest, at each exercise. Do all four rounds before moving to the next exercise. Men's weight is 25 lbs added to the sled, women's weight is the sled. One rep is one length of the gym or approximately 40 feet. The workout is scored as total reps completed. 

9/9 WOD

10, 9, 8...1

Push Press Pull Ups 

Skill 

Push Press

5,5,5,3,3,1

9/6 WOD

30 Back Squats 95/65

30 KB Swings 53/35

200 Meter run

20 Back Squats

20 KB Swings

400 Meter Run

10 Back Squats 

10 KB Swings

800 Meter Run 

9/5 WOD

Lynne

5 Rounds Max Reps 

Body Weight Bench

Pull-ups (Strict)

Note: this workout has no time element. Take your time to get the max reps each round. 

9/4 WOD

Deadlift 295/185

12-9-6

Suicide Sprint between each round

Rest three minutes 

Repeat 250/165 

What's an atomic sit-up?

Check out this video. 

http://m.youtube.com/watch?v=CK2dC7c4aCw&desktop_uri=%2Fwatch%3Fv%3DCK2dC7c4aCw

9/3 WOD

WOD

4 Rounds for time

20 OH Walking Lunges 45/25

15 Atomic Sit-ups 45/25

20 Double Unders 

Skill 

OH Squat 

8/30 WOD

8/30

Skill

Push Press

WOD

10,9,8,...1

Push Press

KB Swings

Row

8/29 WOD

8/29 

Skill:

Back Squat

Work up to a five rep max

WOD 

3 Rounds for Time

10 Power Snatches 95/65

10 Back Squats 95/65

10 Barbell Walking Lunges 95/65 

8/28 WOD

100 DU

50 Push Ups

50 Squats

50 Knees to Elbows

50 Burpees

100 DU

8/27 WOD

WOD

Elizabeth

21-15-9

Cleans

Ring dips

Skill

Bench Press 

10,8,6,4 

8/26

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

Deadlifts 225/155

Wallball Sit Ups

Wallballs 20/14

100 Meter Run

8.23.13

8.23.13

50 Toes 2 Bar
25 Handstand Push ups
800m Run

Never done handstand Push ups...? No worries, See video for variations to scale this movement, and come on in to work with our trainers to develop your skills!

8/22 WOD

WOD

3 Rounds for Time

10 Front Squats 135/95

15 GHD Sit-ups 

20 Double Unders 

400 Meter Run 

We couldn't say it better ourself so we won't try. Follow the link to a comprehensive article into the benefits if the GHD machine and the form and techniques to keep you safe while doing them. This article was written by Greg Glassman. 

http://journal.crossfit.com/2005/10/the-gluteham-developer-situp-g.tpl

8/21 WOD

Death by Power Cleans 135/95

Death by WOD: One rep minute one, rest the remaining time. Two reps minute two rest the remaining time. Continue until all reps cannot be completed in the minute. 

8/20 WOD

Skill

Front Squat 

5 x 3 85% 1RM

WOD

5 Rounds for Time

5 Front Squats 135/95

10 Wallball Sit Ups

400 Meter Run 

8/19 WOD

Skill:

Hang Power Snatches 

5x10

WOD

50 Wallballs

40 Pullups

30 Pushups

20 Snatches 95/65

10 Calorie Row  

A Jones Wedding!

We're exciting to announce that Jamie Jones, Ronnie's younger brother, is getting married tomorrow, Saturday August 17. Ronnie and I are both honored to be in the wedding, however, this means that we'll have to close the gym for the evening classes today, Friday the 16th, and all classes tomorrow, Saturday the 17th. We apologize for the inconvenience and we look forwarding to getting after it on Monday! 

8/16 WOD

Cindy

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats 

8/15 WOD

Skill Work

Rowing

WOD

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

GHD Sit Up

Calorie Row

Wallballs

200 Meter Run

8/14 WOD

Power Clean

5x5 70% 1RM

WOD

50 Power Cleans 135/95

10 Push Ups EMOM

Push ups completed every minute on the minute until 50 power cleans are completed. 

Tuesday August 13


5 Rounds for Time


5 deadlifts
10 frontsquats
15 push press
95/65

08/12/2013 WOD

For time:

21-15-9

Burpees

Kettlebell Swings (53/35)

Toes to Bar

200 meter run between each round

NOW OPEN!

Come in Monday before or after work/school. We'll be there to bust your butt!  Join us for our first WOD in the newest gym in town!

And don't forget to ask about how to get an August membership free! We look forward to working out with y'all!

Back at it

On to the mats....

Lugging these around is a pain in the butt. 2500sqft laid and tentatively in place. Looks like we need more and probably gonna need to shift some around for our lifting platform stations.  This whole process is turning out to be quite the ordeal.  But whoever said going for your goals and dreams would ever be easy?

Breaking today, everything done that can be done for now.  Monday we'll be back at it.  Some small maintenance needs to be met and the rest of the equipment should be coming in.  

Its slowly coming together though!

Is this Georgia heat playing tricks on me or my really seeing what I think I see....?

Starting to come together now!  Looking like a real gym these days!  Still shooting for a Monday 8/15/13 grand opening date.

Also of note... CF PPG is plannings something special for all the new members...an in house massage therapist to help us all tend to those sore and aching muscles.  And in the works, looking to bring in a yoga/Pilates instructor for those "Light days" and in between WODs so we can stay nice and flexible and injury-free!

Be sure to find us on  Facebook to continue staying up to date and for more photos!