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12-2-15

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Find one rep max )10 minutes to findMetcon (No Measure)4 rounds:

1 min rows
1 min run
1 min speed bike
30 sec restMobilitystretch for 10 minutes

By |December 1st, 2015|Workout of the Day|Comments Off on 12-2-15

12-1-15

Georgetown College CrossFit – CrossFitView Public WhiteboardThe CrossFit Total (Total Weight)If you found your BS max last week, skip it today…

10 min. for each liftMetcon (AMRAP – Rounds and Reps)6 min AMRAP:

8 man makers (15, 25)
12 box jumps (20,24)MobilityWork on mobility (Coach’s choice)

By |November 30th, 2015|Workout of the Day|Comments Off on 12-1-15

11/24/15

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (Find 1RM (12 Min))Front Squat (Find 1RM (12 Min))Back Squat (Find 1RM (12 Min))

By |November 23rd, 2015|Workout of the Day|Comments Off on 11/24/15

11/23/15

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)For Time
800 M Run
25 DB Thrusters
25 Burpees
400 M Run
25 Box Jump Overs
25 T2B
800 M Run

By |November 22nd, 2015|Workout of the Day|Comments Off on 11/23/15

11/20/15

Georgetown College CrossFit – CrossFitView Public WhiteboardHang Clean (HHC+HPC+HC Heavy Double 15 Min)HHC=High Hang Clean
HPC=Hang Power Clean
HC=Hang Clean
work up to a heavy doubleMetcon (AMRAP – Reps)3 Sets of…
3 Min AMRAP (Reps)
10 Plate G2O (45/25)
10 Pullups
10 Squat to Lunge

1 Min rest btw sets

By |November 19th, 2015|Workout of the Day|Comments Off on 11/20/15

11/19/15

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (5 Rep Max (15 Min Cap))Metcon (No Measure)3 Giant Sets
(One movement to the next no rest. Take 1 minute between sets)

10 Dips (Ring/Station)
10 SA Bent Row (10L/10R)
10 Lat Raise

By |November 18th, 2015|Workout of the Day|Comments Off on 11/19/15

11/18/15

Georgetown College CrossFit – CrossFitView Public WhiteboardBox Jumps (Jump For Height 12 Min)Metcon (AMRAP – Rounds and Reps)15 Min AMRAP
12 Deadlift 185/125
12 HR Pushups
24 Double Unders

By |November 17th, 2015|Workout of the Day|Comments Off on 11/18/15

11/17/15

Georgetown College CrossFit – CrossFitView Public WhiteboardBack SquatEvery 3 minutes for 15 minutes
2-3 reps (descend for a 3 second count)Metcon (AMRAP – Reps)Against a 2-minute running clock, perform the following:
Row 200 Meters
Max Reps of Squat Cleans (95/65 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

By |November 16th, 2015|Workout of the Day|Comments Off on 11/17/15

11/13/15

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill3 Sets

Banded Hamstring Curls x 60 Seconds

Rest 30 Sec

Banded Hip Extensions x 60 Seconds

Rest 30 Seconds and Repeat

2 Sets

15 bicep curls

Rest 30 Seconds

Down and back Farmer Carrys (53/35)

Rest 30 Seconds

20 Sit ups

Rest 30 Seconds and RepeatMetcon (Time)1 mile time trial (as fast as possible)

By |November 12th, 2015|Workout of the Day|Comments Off on 11/13/15

11/12/15

Georgetown College CrossFit – CrossFitView Public WhiteboardPower Clean (5X2)Rest 3 minutes between each setMetcon (Time)3 sets for time of:

100 DU
30 KBS
20 Box Jumps
Rest 3:00

By |November 11th, 2015|Workout of the Day|Comments Off on 11/12/15