Workout of the Day

2-22-17

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (3-3-3-3-3)Metcon (Time)5 Rounds for Time
5 Deadlift (60% of triple)
10 Box Jumps
10 Burpees
1 Rope Climb

By |February 21st, 2017|Workout of the Day|Comments Off on 2-22-17

2-20-17

Georgetown College CrossFit – CrossFitView Public WhiteboardCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

By |February 19th, 2017|Workout of the Day|Comments Off on 2-20-17

2/17/17

Georgetown College CrossFit – CrossFitView Public WhiteboardCrossFit Games Open 16.5 Scaled (Time)For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing […]

By |February 16th, 2017|Workout of the Day|Comments Off on 2/17/17

2/15/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)3 Rounds
1 min. Calorie Row
TGU 53/35
*40 is the target number, subtract calories rowed in minute and complete remaining in TGUs to reach 40.

By |February 14th, 2017|Workout of the Day|Comments Off on 2/15/17

2/13/17

Georgetown College CrossFit – CrossFitView Public WhiteboardPull-Up ProgressionHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |February 12th, 2017|Workout of the Day|Comments Off on 2/13/17

2-10-17

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Jerk (5-5-5-5-5)Work to a Heavy 5Metcon (Time)5 Rounds For Time:
200 M Run
100′ Farmers Carry (Plate)
15 Air Squats
20 KB Swings

By |February 9th, 2017|Workout of the Day|Comments Off on 2-10-17

2-8-16

Georgetown College CrossFit – CrossFitView Public WhiteboardHang Power Clean (5)Work To a Heavy 5Metcon (AMRAP – Rounds and Reps)12 AMRAP
8 MB OVH Scoop Toss (Straight UP)
10 Push Ups
15+15 Walking Lunges(front load)

By |February 7th, 2017|Workout of the Day|Comments Off on 2-8-16

2-6-17

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (5-5-5-5-5-5)Work to a Heavy 5Metcon (Time)5 Rounds For Time:
10 Box Jumps
10 KB Figure Eight(5+5)
10 KB Push Press (5+5)
1 Rope Climb

By |February 5th, 2017|Workout of the Day|Comments Off on 2-6-17

2-3-17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)TEAMS of 2

60 Cal Row or Bike
60 Wall Ball Shots
50 Cal Row or Bike
50 Wall Ball Shots
40 Cal Row or Bike
40 Wall Ball Shots
30 Cal Row or Bike
30 Wall Ball Shots1 Person works at a time.
Fastest team gets a prize on Monday!

By |February 2nd, 2017|Workout of the Day|Comments Off on 2-3-17

2-1-17

Georgetown College CrossFit – CrossFitView Public WhiteboardShoulder Press (Work to a Heavy 5)Perform your heaviest set of 5 for 3 sets.Metcon (No Measure)Skill: KB Clean

16 Min EMOM
0:00-1:00 10+10 KB Clean
1:00-2:00 15 Push Ups
2:00-3:00 15 Box Jumps
3:00-4:00 10 Ground to OVH (w/Plate)

Rinse and Repeat

By |January 31st, 2017|Workout of the Day|Comments Off on 2-1-17