Workout of the Day

2/8/16

Georgetown College CrossFit – CrossFitView Public WhiteboardSquat Clean10 minute EMOM
5 sets of 3
5 sets of 1CrossFit Games Open 15.4 (AMRAP – Reps)8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 […]

By |February 7th, 2016|Workout of the Day|Comments Off on 2/8/16

2-3-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up10 min warm up coach’s choiceWeightliftingReview medicine ball cleans (12 minutes)Metcon (Time)1500 m row

Death by push ups :
After one minute, get off the rower and do 1 push up
After two minutes, do two push-ups
follow this pattern until 1500 m of rowing is completed.

20 min. time capMobility10 min. mandatory […]

By |February 2nd, 2016|Workout of the Day|Comments Off on 2-3-16

2-2-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up10 min. coaches choice ()Gymnastics3 rounds:

Dead Bar Hang:
accumulate 30 seconds

Static Ring Holds:
accumulate 30 seconds

30 second restStrict Press (5 sets of 5)5-5-5-5-5stay around 65-75% old max

If you don’t have a max to work with, stay light and keep good form.

1:15 in-between setsCloseoutpull up iso holds

3×10 sec (just aim for […]

By |February 1st, 2016|Workout of the Day|Comments Off on 2-2-16

2/1/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)10 min warm up coachs choiceBack Squat (Box Squat: 5 sets of 3; Back Squat 5 sets of 3 )Completely sit on box with weight on shoulders. Drive back up from seated position, three times. Rest for 1:30 in-between sets.

After all five box squats are completed, […]

By |January 31st, 2016|Workout of the Day|Comments Off on 2/1/16

12-4-15

Georgetown College CrossFit – CrossFitView Public WhiteboardRow Row Row your boat (5 Rounds for time)ROW 1000 M

2:00 REST

ROW 800 M

2:00 REST

ROW 600 M

2:00 REST

ROW 400 M

2:00 REST

ROW 200 M

** TOTAL TIME SPENT ROWINGLog Time after each roundCloseout3 sets:

20 ball slams

30 second rest in betweenMobility

By |December 3rd, 2015|Workout of the Day|Comments Off on 12-4-15

12-3-15

Georgetown College CrossFit – CrossFitView Public WhiteboardDumbell Snatch (5 sets of 10 )Stay light
Can increase your weight as you goMetcon (AMRAP – Rounds and Reps)15 Min

50 russian twist
40 double unders
30 sec. plank
20 ring dips
10 hand stand push ups (30 sec. HS holds accumulative)MobilityCoach’s Choice

By |December 2nd, 2015|Workout of the Day|Comments Off on 12-3-15

12-2-15

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Find one rep max )10 minutes to findMetcon (No Measure)4 rounds:

1 min rows
1 min run
1 min speed bike
30 sec restMobilitystretch for 10 minutes

By |December 1st, 2015|Workout of the Day|Comments Off on 12-2-15

12-1-15

Georgetown College CrossFit – CrossFitView Public WhiteboardThe CrossFit Total (Total Weight)If you found your BS max last week, skip it today…

10 min. for each liftMetcon (AMRAP – Rounds and Reps)6 min AMRAP:

8 man makers (15, 25)
12 box jumps (20,24)MobilityWork on mobility (Coach’s choice)

By |November 30th, 2015|Workout of the Day|Comments Off on 12-1-15

11/24/15

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (Find 1RM (12 Min))Front Squat (Find 1RM (12 Min))Back Squat (Find 1RM (12 Min))

By |November 23rd, 2015|Workout of the Day|Comments Off on 11/24/15

11/23/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)For Time
800 M Run
25 DB Thrusters
25 Burpees
400 M Run
25 Box Jump Overs
25 T2B
800 M Run

By |November 22nd, 2015|Workout of the Day|Comments Off on 11/23/15