Workout of the Day

6/24/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up3 rounds:

10 Banded pull aparts
10 banded external rotators
10 bench press with barStrength/SkillBench Press (8 sets of 3; build up to max for day)2:00 min rest in betweenMetconGhost (3 Rounds for reps)6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many […]

By |June 23rd, 2016|Workout of the Day|Comments Off on 6/24/2016

6/22/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (3×10 (2 min rest in between) )Start light and build up to a max for the day. Make it look good!Warm-Up1 minute single unders
2 minutes to work on double under

3 rounds

10 DB press
10 sit ups (legs fully extended)Strength/SkillMetconMetcon (AMRAP – Reps)5 min AMRAP
10 Pike push ups
8 […]

By |June 21st, 2016|Workout of the Day|Comments Off on 6/22/2016

6/20/16

Georgetown College CrossFit – CrossFitView Public WhiteboardMovementPower Snatch

Overhead Squats with Plates
Burgener Warm Up
From Mid Thigh
From Above Knee
From Mid ShinMetcon (Time)-Run 400m
-21x overhead squat with plates (#25/#10)
-21x box jumps (24/20″)
-Run 400m
-15x overhead squat
-15x box jumps
-Run 400m
-9x overhead squat (95#/65#)
-9x box jumps (30in/24″)

By |June 19th, 2016|Workout of the Day|Comments Off on 6/20/16

6/17/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarmup200 m run
butt kicks
high knees
leg swings
burpee broad jumpsStrength/SkillBack Squat (Every 2 min, hit 3 (10 rounds) )Metcon (Time)30 wall balls (20/14)
20 pull ups
10 deadlifts
20 pull ups
30 wall balls (20/14)Closeout3x5 hip extensions
3×5 GHD sit ups

By |June 16th, 2016|Workout of the Day|Comments Off on 6/17/16

6/15/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
10 Russian KB Swings
5 Ring Rows
10 American KB Swings
5 Shoulder SwingsRunning TechniqueHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |June 14th, 2016|Workout of the Day|Comments Off on 6/15/16

Elements Day 12

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up200 meter run
Butt Kicks
High Knees
High Skips
Broad Jumps
10 Scorpions
10 Single Leg RDL (EL)
10 Supermans with pause at top
10 sit ups legs fully extendedMovementGHD MACHINE

1. Hip extension
a. superman hold 30 sec.
b. various depths
c. full […]

By |June 12th, 2016|Workout of the Day|Comments Off on Elements Day 12

Elements Day 11

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up400 Meter Row
10 dislocations
10 caterpillars
10 Russian baby makers
10 leg swings (frontal and sagittal)
10 lunges with twist EL
10 sit ups with legs fully extendedMovementTurkish Get UpsMetcon (Time)For Time with a Kettlebell:
11 Turkish get-ups, right arm
40 Kettlebell Swings
30 KB Front Rack Squats, left arm
50 Kettlebell Swings
40 KB Front Rack […]

By |June 9th, 2016|Workout of the Day|Comments Off on Elements Day 11

Elements Day 10

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up400 Meter Row

3 ROUNDS
10 Single Leg RDL each leg
10 shoulder taps
10 scorpionsMovement1. Hand Stand Push Ups
PROGRESSIONS
Push up
Pike push up
[…]

By |June 7th, 2016|Workout of the Day|Comments Off on Elements Day 10

Elements Day 9

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up1 minute of jumping jacks
Leg swings (frontal and sagittal planes)
Arm circles
Good Mornings with PVC
Lunges with twists (5 EL)
Work on wall squats (10)
10 caterpillarsMovementsRope Climbs
1.) Knees to Elbows on Rope
2.)Foot Position
3.) Descents

The KipMetcon (AMRAP – Rounds)In 20 […]

By |June 5th, 2016|Workout of the Day|Comments Off on Elements Day 9

Elements Day 8

Georgetown College CrossFit – CrossFitView Public WhiteboardWarmup400 m row
wrist circles
arm circles
10 Frontal Leg swings (EL)
10 Sagittal Leg swings (EL)
10 squat jumps
10 scorpions
10 wall squats with a three second pauseMovementOverhead squat

Punch out squats 3×5
Plate overhead squats 3×5
Barbell OHS 3x5Metcon (Time)Half “Filthy 50”

25 Box Jumps (24 in)
25 Jumping Pull Ups
25 Walking Lunge
25 Knees to Elbow
25 Push […]

By |June 2nd, 2016|Workout of the Day|Comments Off on Elements Day 8