Workout of the Day

8-31-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Skill: MB Clean

4 Rounds for Time:
5 MB Clean
12 Box Jump
5 Negative Pull Ups
50′ Bear Crawl

By |August 30th, 2016|Workout of the Day|Comments Off on 8-31-16

8-30-16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrict Press3-3-3-3-3
start light, increase across sets 60 second turn overMetcon (AMRAP – Reps)10 Minute AMRAP (Reps

3 Strict Press @ 60% of heavy 3
6 MB Scoop Toss
9 Step ups (each leg)
6 MB OVH Throws (staggered on each leg)

By |August 29th, 2016|Workout of the Day|Comments Off on 8-30-16

8-29-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Skill: Air Squat

4 Rounds For Time

10 Air Squats
10 DB Press (5+5)
10 Lunges (5+5)
10 MB Slams

By |August 28th, 2016|Workout of the Day|Comments Off on 8-29-16

8-16-16

Georgetown College CrossFit – CrossFitView Public Whiteboard ()250 m row (Time)

By |August 15th, 2016|Workout of the Day|Comments Off on 8-16-16

8-12-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-upbutt kicks
high knees
single leg RDL (10 EL)
leg swings
spider mans with twist(6 each side)
crab walks
bear crawls
russian baby makers (10)
wrist, arm, elbow circles
flexion and extension on the wall
external rotation on the wallStrength/SkillBench Press (40%x5, 50%x5, 60%x5)MetconDeadlift (40%x5, 50%x5, 60%x5)Metcon (AMRAP – Reps)1:00 at each movement

manmakers (25, 15)
med ball cleans
row (add […]

By |August 11th, 2016|Workout of the Day|Comments Off on 8-12-16

8-10-16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill5x5 Overhead squats/ overhead plate squatsHang Snatch High Pull + Hang Power Snatch (5×3)Please find contact, use a consistent wide grip, and work on form and speed!Push Press (40%x5, 50%x5, 60%x5)MetconMetcon (AMRAP – Rounds)10 min AMRAP

10 Bent over rows
10 KB snatch (L/R)
20 double undersCloseout50 m KB overhead […]

By |August 9th, 2016|Workout of the Day|Comments Off on 8-10-16

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Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)3500 row

By |August 8th, 2016|Workout of the Day|Comments Off on kk

8/8/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill7 rounds

Clean Pull to shin + Clean High Pull + CleanBack Squat (40%x5, 50%x5, 60%x5 )DELOAD WEEK! Resting before we remax next weekMetconMetcon (AMRAP – Rounds)15 Min AMRAP

1 pull up
1 thrusters (55, 65)

At 5:00 and 10:00 run 200 metersCloseout3 rounds

5 GHD sit ups
5 hip extensions

By |August 7th, 2016|Workout of the Day|Comments Off on 8/8/16

8/5/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillDeadlift (75%x5, 85%x3, 95%x1+)Take 3 sets to warm up prior to this.

Once you hit your third warm up set, take 1:30-2:00 in between each setBench Press (75%x5, 85%x3, 95%x1+)Same resting concept as deadliftMetconMetcon (No Measure)Choose three gymastic movements/ body weight movements. Each person can do whatever they want.

Some […]

By |August 4th, 2016|Workout of the Day|Comments Off on 8/5/16

kdkd

Georgetown College CrossFit – CrossFitView Public WhiteboardHeaving snatch balance

By |August 3rd, 2016|Workout of the Day|Comments Off on kdkd