wodify

About wodify

This author has not yet filled in any details.
So far wodify has created 405 entries.

7/22/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillBack Squat (5×65%, 5x 75%, 5+x85%)Bench Press (5×65%, 5x 75%, 5+x 85%)Deadlift (5×65%, 5×75%, 5+x85%)Mobility20 min mobility/stretching

By |July 21st, 2016|Workout of the Day|Comments Off on 7/22/16

7/20/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill3 position Power Snatch: mid shin, below knee, hang (7 rounds )Get set at each position before takeoff20 minutes to completeOverhead Squat (5×5)1:30 between setsSnatch Balance (5×3)Drop a couple inches on the first, a little further on second, and a little further on third. We are not catching […]

By |July 19th, 2016|Workout of the Day|Comments Off on 7/20/16

7/18/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillPower Clean+ FS From three positions: Mid shin, below knee, hang (7 Rounds )Push Press (65%x5, 75%x5, 85%x5+) ()

By |July 17th, 2016|Workout of the Day|Comments Off on 7/18/16

7/15/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm UpShoulder wrist elbow circles
10 dislocations
10 leg swings EL Front/Back
10 leg swings EL left/right
10 RDL’s with a pause
Burgener snatch warm up (stop at muscle snatch)GymnasticsPike push ups

5, 5, 3, 2, 1

Try to increase depth and height of feet (add box if you can as reps get lower)

8 minutes […]

By |July 14th, 2016|Workout of the Day|Comments Off on 7/15/2016

7/13/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-upShoulder wrist elbow circles
10 dislocations
10 leg swings EL Front/Back
10 leg swings EL left/right
10 Good Mornings
Burgener clean warm upStrength/SkillHang Power Clean (3x3x3x3x3 )10 minutes to complete

Stay light and fast… work on form! That’s the goal this summer, don’t forget!

Please Please Please Find contact with the hips and don’t increase […]

By |July 12th, 2016|Workout of the Day|Comments Off on 7/13/16

July 11 2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillWarm-upArm elbow, wrist circles
leg swings (front and side)
10 good mornings with pause
Burgener warm up (snatch grip )Hang Power Snatch (5×3)2 second pause before take offClean Pull (5×5)MetconRun 200 M

30 Double Unders
15 Front rack KB thruster (26/22)

Run 200 M

30 Dips
15 Ring Rows

Run 200 M

30 Double Unders
15 Front rack KB […]

By |July 10th, 2016|Workout of the Day|Comments Off on July 11 2016

07/08/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardMovementsPower Clean (5×3)Clean Pull (5×5)MetconMetcon (AMRAP – Reps)7 Min AMRAP

10 Pike Push Ups
5 Deadlifts (70% 1RM)
10 broad jumpsCloseout50 Meter Farmers Carry
50 Meter Overhead Farmers Carry
50 Meter Farmers Carry
50 Meter Front Rack Carry

By |July 7th, 2016|Workout of the Day|Comments Off on 07/08/2016

7-6-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up1 minute jumping jacks
10 banded pull aparts
10 banded external rotations
10 banded dislocations
10 ball slams
10 push ups
10 caterpillars
10 wall squats
10 russian baby makers
1 min jump ropeStrength/SkillBench Press (10 rounds 3 reps )MetconMetcon (Time)400 meter run

3 rounds:
10 push press
10 front squat

400 meter run

3 rounds
15 pull ups
15 med ball cleans

400 meter […]

By |July 5th, 2016|Workout of the Day|Comments Off on 7-6-16

7/1/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up1 minute single unders
arm, wrist, elbow circles
butt kicks
high skips
bear crawl
mummy kicks
broad jumps
10 kettle bell swingsBuy In10, 8, 6, 4, 2 Pike Push Ups or Hand Stand Push UpsMetconMetcon (Time)5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

By |June 30th, 2016|Workout of the Day|Comments Off on 7/1/2016

6/29/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillFront Squat (10×2 building up everytime; 2 min rest in between )MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP:

1 Rope Climb
10 pike push ups
15 KB swings
20 body weight squatsCloseout200 meter farmers walk
20 GHD sit ups (at your own pace)

OR

200 meter farmers walk
1 min accumulating GHD sit up holds

By |June 28th, 2016|Workout of the Day|Comments Off on 6/29/2016