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So far wodify has created 265 entries.

9-3-15

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-UpShoulder Flexibility
Hip FlexibilityMetcon (AMRAP – Rounds and Reps)12 Min AMRAP
10 KB Swings (53/35)
15 KB Clean *Single Bell (53/35)
20 KB/DB Push Press (53/35) or (DB Selected)

By |September 3rd, 2015|Workout of the Day|Comments Off on 9-3-15

9-2-15

Georgetown College CrossFit – CrossFitView Public WhiteboardHang Power Clean (Heavy Single (12 min. cap))Hang Power Clean (3 Reps at 60-65% of heavy single (1 min. TO))CloseoutTABATA (20 sec; 10 sec; 4Min. Total)

plank hold:
Left, Center, Right

By |September 2nd, 2015|Workout of the Day|Comments Off on 9-2-15

9-1-15

Georgetown College CrossFit – CrossFitView Public Whiteboard9-1-20123 Rounds
Max Effort Ring Dips
10 Side to Side Cone Hops (5L/5R)
10L/10R SA DB/KB rowMetcon (Time)4 RFT

10 Box Jumps
15 Hanging Knee Raises
20 Double Unders

By |September 1st, 2015|Workout of the Day|Comments Off on 9-1-15

8-31-15

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (Sexy Triple (15 Min. Cap))Metcon (AMRAP – Rounds and Reps)10 Min. AMRAP
3 Deadlifts (135/85)
9 Pullups
15 Burpees

By |August 31st, 2015|Workout of the Day|Comments Off on 8-31-15

05/13/15

Georgetown College CrossFit – CrossFitView Public WhiteboardHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |May 13th, 2015|Workout of the Day|Comments Off on 05/13/15

05/11/15

Georgetown College CrossFit – CrossFitView Public WhiteboardThruster (3-3-3-3-3 Work up to 3 rep max)Metcon (Time)5 Rounds
10 Squats 95/65
10 Push Press 95/65

By |May 11th, 2015|Workout of the Day|Comments Off on 05/11/15

05/06/15

Georgetown College CrossFit – CrossFitView Public Whiteboard (No Measure)Warm-up
3 Rounds
200m Row
6 Big walking lunge step stretches
1 min bottom position of squatMetcon (Weight)10 min EMOM
1 Snatch @ 80%Metcon (AMRAP – Rounds and Reps)15 min AMRAP
10 Jumping Pull-ups
10 KB Snatch 53/35
5 KB Goblet Squat

By |May 6th, 2015|Workout of the Day|Comments Off on 05/06/15

05/04/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)One-Arm KB Swing Ladder
1-10Metcon (Time)5 Rounds
5 KB Swings 70/53
5 Chest-2-Bar Pull-ups
5 Box Jumps 30″/24″
5 Strict Ring Dips
5 Deadlifts 275/185

By |May 4th, 2015|Workout of the Day|Comments Off on 05/04/15

5/01/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetconMetcon (Time)Row 500m
15 Thrusters (85/65)
30 Ring Dips
60 Sit ups
10 Thrusters
20 Ring Dips
40 Sit ups
5 Thrusters
10 Ring Dips
20 Sit ups
Row 500m

By |May 1st, 2015|Workout of the Day|Comments Off on 5/01/15

4/30/15

Georgetown College CrossFit – CrossFitView Public WhiteboardTurkish Get Up (15 Min 1RM)Metcon (AMRAP – Rounds and Reps)15 Minute AMRAP
15 Box Jumps 24/20
10 Burpees
6 TGU 53/35
1 Rope Climb
(RX Plus Legless Climb)

By |April 30th, 2015|Workout of the Day|Comments Off on 4/30/15