Workout of the Day

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

04/29/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Weight)Work up to 1 RM
1 Power Clean
1 Hang Clean
1 Front SquatMetcon (AMRAP – Reps)1 min. HSPUs
2 min. Toes 2 Bar
3 min. Ball Slams 20/14
4 min. Double Unders
5 min. Row (calories)

By |April 29th, 2015|Workout of the Day|Comments Off on 04/29/15

4/28/15

Georgetown College CrossFit – CrossFitView Public WhiteboardShoulder Press (15 Min. 3RM)Metcon (AMRAP – Reps)4 Rounds
400 M Run
Max Wall Ball Shots

By |April 28th, 2015|Workout of the Day|Comments Off on 4/28/15

04/27/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)”Filthy Fifty”
50 Box jumps 24″/20″
50 Jumping pull-ups
50 Kettlebell swings 35/25
50 steps Walking Lunge
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders

By |April 27th, 2015|Workout of the Day|Comments Off on 04/27/15

4/23/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillSplit Jerk (Find 1RM from rack)MetconMetcon (Time)15-12-9-6-3
Push Jerk 115/95
Push Up

By |April 23rd, 2015|Workout of the Day|Comments Off on 4/23/15