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4/23/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillSplit Jerk (Find 1RM from rack)MetconMetcon (Time)15-12-9-6-3
Push Jerk 115/95
Push Up

By |April 23rd, 2015|Workout of the Day|Comments Off on 4/23/15

4/22/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillDeadlift (15 min work up to 1 RM)MetconMetcon (AMRAP – Reps)12 Min EMOM- Reps (count everything… No Singles)
Odd: Double Unders
Even: 15 Sit Ups

By |April 22nd, 2015|Workout of the Day|Comments Off on 4/22/15

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 on 4/21/15

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 on 4/20/15

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 on 4/17/15

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 on 4/16/15

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 on 4/15/15

4/14/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillMuscle Up

By |April 14th, 2015|Workout of the Day|Comments Off on 4/14/15

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 on 4/13/15

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 on 04/10/15