Workout of the Day

4/21/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillPull-upsMetconMetcon (Time)100 Air Squat
5 Pull up
75 Air Squat
10 Pull up
50 Air Squat
15 Pull up
25 Air Squat
20 Pull up

By |April 21st, 2015|Workout of the Day|Comments Off

4/20/15

Georgetown College CrossFit – CrossFitView Public Whiteboard (No Measure)4 Rounds
10 Russian KB Swings
10 Wall Ball Push PressStrength/SkillClean (20 min to work up to 1RM)MetconMetcon (Time)4 Rounds
Bear Craw (10 mat lengths)
10 Ring Dips
10 Hand Stand Push Ups or Wall Walks
10 Push Ups

By |April 20th, 2015|Workout of the Day|Comments Off

4/17/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)“½ of Murph”
800m run
50 pull ups
100 push ups
150 air squats
800m run

By |April 17th, 2015|Workout of the Day|Comments Off

4/16/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillHSPUMetcon (Time)3 Rounds;
10 Cleans 95/65
10 Toes to bar
-3 minute rest-
3 Rounds
10 Thrusters 95/65
10 Pull ups

By |April 16th, 2015|Workout of the Day|Comments Off

4/15/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)5 Min. AMRAP
10 KB snatches (5 each arm) 53/35
10 burpee box jump overs 20”
10 overhead walking lunges (plate) 45/25
-Rest 2 Mins.-
5 Min. AMRAP
10 KB snatches (5 each arm) 53/35
10 burpee box jump overs 20”
10 overhead walking lunges (plate) 45/25
-Rest 2 Mins.-
5 Min. AMRAP
10 […]

By |April 15th, 2015|Workout of the Day|Comments Off

4/14/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillMuscle Up

By |April 14th, 2015|Workout of the Day|Comments Off

4/13/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillBack Squat (5-5-5-5-5)50,60,70,75,75% of 1 RMMetcon (Time)40 Wall Ball Shots 20/14
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots 20/14

By |April 13th, 2015|Workout of the Day|Comments Off

04/10/15

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)8 min AMRAP:
Row 200 meters
10 Double-Unders
10 Squats

-Rest 3 Minutes-Metcon (Time)10 DUs
10 Burpees
10 DUs
15 Burpees
10 DUs
20 Burpees
10 DUs
25 Burpees
10 DUs
30 Burpees

By |April 10th, 2015|Workout of the Day|Comments Off

004/09/15

Main – CrossFitView Public WhiteboardFront Squat (15 Min. to 1RM)Metcon (Time)10 front squats 50% 1 RM
50 double unders
8 front squats 60% 1 RM
40 double unders
6 front squats 70% 1 RM
30 double unders
4 front squats 80% 1 RM
20 double unders
2 front squats 90% 1 RM
10 double unders

By |April 9th, 2015|Workout of the Day|Comments Off

04/07/15

Main – CrossFitView Public WhiteboardStrength/SkillKettlebell Swing, Clean, SnatchHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |April 7th, 2015|Workout of the Day|Comments Off