Workout of the Day

8/21/17

Georgetown College CrossFit – CrossFitView Public Whiteboard ()

By |August 20th, 2017|Workout of the Day|Comments Off on 8/21/17

8/18/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)”Sissy Test”
1-10 Ladder KB Swings 53/35
1-10 Ladder Burpees
*30 Min. Time cap
Example
1 swing/10 burpees, 2 swings/9 burpees, 3 swings/8 burpess, and so on. Last set is 10 swings/1 burpee

By |August 17th, 2017|Workout of the Day|Comments Off on 8/18/17

8/16/17

Georgetown College CrossFit – CrossFitView Public Whiteboard10 Min. EMOM (AMRAP – Rounds)Odd – 5 Strict Pull-ups
Even – 20 second Ring hold200m Carry (Time)Choose an objectMetcon (AMRAP – Rounds)10 Min EMOM
Odd – 5 Hang Clean
Even – 5 Push Jerks

By |August 15th, 2017|Workout of the Day|Comments Off on 8/16/17

8/14/17

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (1-1-1-1-1) ()Karen (Time)For Time:
150 Wall-Ball Shots, 20# / 14#*Everytime you break in wall Balls, do a Farmer’s Carry (baseline to baseline b-ball courts)

By |August 13th, 2017|Workout of the Day|Comments Off on 8/14/17

8/11/17

Georgetown College CrossFit – CrossFitView Public WhiteboardWhite (Time)5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

By |August 10th, 2017|Workout of the Day|Comments Off on 8/11/17

8/9/17

Georgetown College CrossFit – CrossFitView Public WhiteboardDead Lift (5-5-5-5)Metcon (AMRAP – Reps)3 Mins.
Burpees Max Reps

By |August 8th, 2017|Workout of the Day|Comments Off on 8/9/17

8/8/17

Georgetown College CrossFit – CrossFitView Public WhiteboardSat (Time)30 min EMOM
KB Swings
Rowing cal
Wall Balls
Skierg 10 cal
rope climbs
Bike 10 cal

By |August 7th, 2017|Workout of the Day|Comments Off on 8/8/17

8/7/17

Georgetown College CrossFit – CrossFitView Public WhiteboardCrossFit Games Open 17.5 (Time)10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

By |August 6th, 2017|Workout of the Day|Comments Off on 8/7/17

8/4/17

Georgetown College CrossFit – CrossFitView Public WhiteboardAmanda (Time)9-7-5
Muscle-ups
Snatch, 135#/95#

By |August 3rd, 2017|Workout of the Day|Comments Off on 8/4/17

8/2/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)12 Min. AMRAP
15 Box Overs
12 T2B
9 Front Squat 95/65

By |August 1st, 2017|Workout of the Day|Comments Off on 8/2/17