Workout of the Day

4-29-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)3 Rounds
10 Prone T’s
10 Scap Retractions
10 Bent Lateral RaisesPull-ups (Max Rep unbroken)Accumulate 50

By |April 28th, 2016|Workout of the Day|Comments Off on 4-29-16

4/28/16

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |April 27th, 2016|Workout of the Day|Comments Off on 4/28/16

4-27-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Work up to 1RM)Warm up with 2×3 (70-80), 2×2(80-90)

By |April 26th, 2016|Workout of the Day|Comments Off on 4-27-16

4-26-15

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |April 25th, 2016|Workout of the Day|Comments Off on 4-26-15

2-25-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (Work up to 1Rm)

By |April 24th, 2016|Workout of the Day|Comments Off on 2-25-16

4/22/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingBack Squat:

3X5 working up to 65%
2X3 at 85%MetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |April 21st, 2016|Workout of the Day|Comments Off on 4/22/16

4/21/16

Georgetown College CrossFit – CrossFitView Public WhiteboardGymnastics10 minute HSPU skill workMetconMetcon (No Measure)EMOM 3 x through

Min 1- 9 T2B
Min 2- Max OH Plate Lunge 25/15
Min 3- 9 Max Burpees
Min 4- Max DU
Min 5- REST

By |April 20th, 2016|Workout of the Day|Comments Off on 4/21/16

4/20/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingBench Press (5X5)at 75-85% of 1rmMetconMetcon (Time)For time:

30 Floor press

Run 400m

30 ab-mat situps

Run 400 m

30 Pushups

Run 400 m

By |April 19th, 2016|Workout of the Day|Comments Off on 4/20/16

4/19/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingPush Press (5X3)Build to 70-80%MetconMetcon (AMRAP – Reps)WOD

7 minute Amrap:

(Ascending Ladder)

1 Thruster (95/65)

1 Muscleup/ pullup

2 Thrusters

2 Muscleups/ pullups

3 Thrusters

3 Muscleups/ pullups

By |April 18th, 2016|Workout of the Day|Comments Off on 4/19/16

4/18/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingDeadlift (4X4)( First 3 sets between 60 and 75%)

(Final set 80%)MetconMetcon (Time)21-18-15-12-9

OHS (95/65)

Hang Power Clean (95/65)

By |April 17th, 2016|Workout of the Day|Comments Off on 4/18/16