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4-21-17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)16 Minute EMOM
4 Rounds
0-1: 15 Push Ups
1-2: 150 meter Row
2-3: 15 Ring Row
3-4: 150 meter Run (SPRINT around GYM(both court))

By |April 20th, 2017|Workout of the Day|Comments Off on 4-21-17

4-19-17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)AMRAP (REPS)
5 Minutes
15 KB Swings
10 Box Jumps
3 Minutes Rest
5 Minutes
15 Double Unders
10 Box Jumps
3 Minute Rest
15 KB Swings
10 Double Unders

By |April 18th, 2017|Workout of the Day|Comments Off on 4-19-17

4-17-17

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (Work to Heavy Single)QuadComplex (Time)4 Rounds for Time:
10 Deadlift (95/65)
5+5 Front Rack Lunge
10 Push Press

By |April 16th, 2017|Workout of the Day|Comments Off on 4-17-17

4-14-17

Georgetown College CrossFit – CrossFitView Public WhiteboardTurkish Get Up (2-2-2-2-2)Build to moderately heavy 2Metcon (Time)3 Rounds For Time:
200 M Run
2 TGU
400 M Run
4 TGU
600 M Run
6TGU

By |April 13th, 2017|Workout of the Day|Comments Off on 4-14-17

4-12-17

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (5-5-5-5-5)Metcon (AMRAP – Rounds and Reps)15 Minute AMRAP
10 Box Jumps
10 KB Figure Eight(5+5)
10 KB Push Press (5+5)
1 Rope Climb

By |April 11th, 2017|Workout of the Day|Comments Off on 4-12-17

4-10-17

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (5-5-3-3-1-1)Metcon (Time)5 Rounds For Time:
200 M Run
100′ Farmers Carry 53/35
15 Air Squats
20 KB Swings 53/35

By |April 9th, 2017|Workout of the Day|Comments Off on 4-10-17

4-7-17

Georgetown College CrossFit – CrossFitView Public WhiteboardHang Power Clean (3-3-3-3)Metcon (Time)4 Rounds For time:
5 Hang Power Cleans
5+5 single leg lateral box jump (low box)
10 Ring RowsStretching session to follow

By |April 6th, 2017|Workout of the Day|Comments Off on 4-7-17

4-5-17

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (5-5-5-5-5)Metcon (Time)5 Rounds For Time:
5 Deadlift (60% of Heavy 5)
10 Box Jumps
10 DB/KB Push Press
1 Rope Climb

By |April 4th, 2017|Workout of the Day|Comments Off on 4-5-17

4/3/17

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat5-5-5-5-5Metcon (Time)4 Rounds of Cindy
200m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
200m Run
1 Round Cindy
200m Run

Cindy = 5 Pull-ups, 10 Push-ups,
15 Squats

By |April 2nd, 2017|Workout of the Day|Comments Off on 4/3/17

3/31/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (3 Rounds for reps)Fight Gone Bad
3 Rounds
1 min . Wall Ball 20/14
1 min. Sumo Deadlift High-pull 75/55
1 min. Box Jumps 20″
1 min. Push Press 75/55
1 min. Row/Bike Calories
1 min. REST

By |March 30th, 2017|Workout of the Day|Comments Off on 3/31/17