Workout of the Day

12-1-16

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |November 30th, 2016|Workout of the Day|Comments Off on 12-1-16

11-30-16

Georgetown College CrossFit – CrossFitView Public WhiteboardCrossFit Games Open 11.1 (AMRAP – Rounds and Reps)10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

By |November 29th, 2016|Workout of the Day|Comments Off on 11-30-16

11-29-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)3 rounds for time
21 deadlift
12 front squat
1 Rope Climb

By |November 28th, 2016|Workout of the Day|Comments Off on 11-29-16

11-28-16

Georgetown College CrossFit – CrossFitView Public WhiteboardAngie (Time)For Time:
100 pullups
100 pushups
100 situps
100 air squats

By |November 27th, 2016|Workout of the Day|Comments Off on 11-28-16

11/22/16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Teams of 2, 24min AMRAP:

50 Cal Row

50 Burpee

50 DB Thruster Rx(45/30) Scale(35/20)

50 Pull Up

By |November 21st, 2016|Workout of the Day|Comments Off on 11/22/16

11-21-16

Georgetown College CrossFit – CrossFitView Public WhiteboardPower Lifting Total (Total Weight)

By |November 20th, 2016|Workout of the Day|Comments Off on 11-21-16

11-18-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)4 Rounds For Time:
50’ Front loaded walking lunge
50’ Bear Crawl Lateral (25L/25R)
100’ Overhead Carry (any weight)
(Partner Relay) *Everyone does the entire workout, no splitting/sharing reps.

By |November 17th, 2016|Workout of the Day|Comments Off on 11-18-16

11-17-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)5 Rounds For Time:
200m Run
10 Med Ball Slams
10 Med Ball Scoop Toss (vertical toss as high and straight UP as possible)
*Focus on deadlift setup in scoop toss

By |November 16th, 2016|Workout of the Day|Comments Off on 11-17-16

11/16/16/

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Work to a heavy triple)Metcon (AMRAP – Reps)0:00-2:00 5 Pull Up / 10 Wall Ball Shots
2:00-3:00 REST
3:00-5:00 Row / Bike for Calories (1cal=1rep)
5:00-6:00 REST
6:-00-8:00 5 Box Jump (step up) / 10 BBell Push Press
8:00-9:00 Rest
9:00-12:00 Row / Bike for Calories

By |November 15th, 2016|Workout of the Day|Comments Off on 11/16/16/

11-15-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)12 Minute AMRAP
10 push ups / 15 sit ups first 4 minutes
200 meter row / 30 second plank 4-8 minutes
5 push ups / 150 meter row 8-12 minutes

By |November 14th, 2016|Workout of the Day|Comments Off on 11-15-16