Workout of the Day

9-23-16

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Jerk (3-3-3-3-3)Bear Complex (7 x 5)Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

By |September 22nd, 2016|Workout of the Day|Comments Off on 9-23-16

9-22-16

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)20 Minute AMRAP

7 Deadlift
10 Pull Ups
15 Box Jumps

By |September 21st, 2016|Workout of the Day|Comments Off on 9-22-16

9-21-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Fitness Test (5 Minutes in between tests)
2 Minutes Max Push Up
2 Minutes Max Sit Up
1 Mile Run

By |September 20th, 2016|Workout of the Day|Comments Off on 9-21-16

9-20-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)15 Minute AMRAP (Rounds+Reps)
5 Back Squat (from rack)
5 BB Strict Press
400m Row

By |September 19th, 2016|Workout of the Day|Comments Off on 9-20-16

9-19-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Skill: KB Swing

4 Rounds For Time:

10 KB Swing
10+10 OVH Weighted Walking Lunge
10 KB Push Press
10 MB Slams
10 Step Up w/High Knee

By |September 18th, 2016|Workout of the Day|Comments Off on 9-19-16

9-16-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (3-3-3-3-3)Metcon (Time)4 Rounds for time

8 Bent over Bbell row
30 Double Unders
10 Box Jumps
5 Hand Release Push Ups
100m Run/Walk w/15 lbs

By |September 15th, 2016|Workout of the Day|Comments Off on 9-16-16

9-15-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Skill: Single Leg RDL

15 Minute AMRAP (rounds+reps)

5+5 Single Leg RDL
30 Second BBell OVH Hold
50’ Lateral Bear Crawl (down and back)
6 Broad Jumps
8+8 DB Shoulder Press

By |September 14th, 2016|Workout of the Day|Comments Off on 9-15-16

9-14-16

Georgetown College CrossFit – CrossFitView Public WhiteboardClean Pull (1-1-1-1-1-1-1-1-1-1-1-1-1-1)Build only if technique is soundMetcon (Time)6 Rounds For Time:
8 Burpee Box Jumps
5+5 Lateral Lunge (front loaded plate)
10 Jumping Pull Up
8 Med Ball Slams

By |September 13th, 2016|Workout of the Day|Comments Off on 9-14-16

9-13-16

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (3-3-3-3-3)Metcon (AMRAP – Reps)15 Minute AMRAP (reps)

10 Ring Row

5 Hang Power Clean

10 Step Ups (lead leg emphasis)

5 Push Press (Light)

By |September 12th, 2016|Workout of the Day|Comments Off on 9-13-16

9-12-16

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (3-3-3-3-3)Metcon (Time)8 Rounds for time:

5 Deadlift (@ 70% of heaviest 3)
5 Push Ups
5+5 OVH Plate Walking Lunge

By |September 11th, 2016|Workout of the Day|Comments Off on 9-12-16