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7/1/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up1 minute single unders
arm, wrist, elbow circles
butt kicks
high skips
bear crawl
mummy kicks
broad jumps
10 kettle bell swingsBuy In10, 8, 6, 4, 2 Pike Push Ups or Hand Stand Push UpsMetconMetcon (Time)5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

By |June 30th, 2016|Workout of the Day|Comments Off on 7/1/2016

6/29/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillFront Squat (10×2 building up everytime; 2 min rest in between )MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP:

1 Rope Climb
10 pike push ups
15 KB swings
20 body weight squatsCloseout200 meter farmers walk
20 GHD sit ups (at your own pace)

OR

200 meter farmers walk
1 min accumulating GHD sit up holds

By |June 28th, 2016|Workout of the Day|Comments Off on 6/29/2016

6/28/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill20 min EMOM:

Even minutes 5 strict pull ups
Odd minutes 5 deadlift (65-70% 1 RM)Deadlift (10 Rounds )MetconMetcon (AMRAP – Rounds)TABATA:
Sprint for 20 seconds, walk or rest for 10

Running baseline to baseline; each baseline touch = 1 roundCloseoutFinish 50 leg lifts at your own pace

By |June 27th, 2016|Workout of the Day|Comments Off on 6/28/2016

6/27/2016

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |June 26th, 2016|Workout of the Day|Comments Off on 6/27/2016

6/24/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up3 rounds:

10 Banded pull aparts
10 banded external rotators
10 bench press with barStrength/SkillBench Press (8 sets of 3; build up to max for day)2:00 min rest in betweenMetconGhost (3 Rounds for reps)6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many […]

By |June 23rd, 2016|Workout of the Day|Comments Off on 6/24/2016

6/22/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (3×10 (2 min rest in between) )Start light and build up to a max for the day. Make it look good!Warm-Up1 minute single unders
2 minutes to work on double under

3 rounds

10 DB press
10 sit ups (legs fully extended)Strength/SkillMetconMetcon (AMRAP – Reps)5 min AMRAP
10 Pike push ups
8 […]

By |June 21st, 2016|Workout of the Day|Comments Off on 6/22/2016

6/20/16

Georgetown College CrossFit – CrossFitView Public WhiteboardMovementPower Snatch

Overhead Squats with Plates
Burgener Warm Up
From Mid Thigh
From Above Knee
From Mid ShinMetcon (Time)-Run 400m
-21x overhead squat with plates (#25/#10)
-21x box jumps (24/20″)
-Run 400m
-15x overhead squat
-15x box jumps
-Run 400m
-9x overhead squat (95#/65#)
-9x box jumps (30in/24″)

By |June 19th, 2016|Workout of the Day|Comments Off on 6/20/16

6/17/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarmup200 m run
butt kicks
high knees
leg swings
burpee broad jumpsStrength/SkillBack Squat (Every 2 min, hit 3 (10 rounds) )Metcon (Time)30 wall balls (20/14)
20 pull ups
10 deadlifts
20 pull ups
30 wall balls (20/14)Closeout3x5 hip extensions
3×5 GHD sit ups

By |June 16th, 2016|Workout of the Day|Comments Off on 6/17/16

6/15/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds
10 Russian KB Swings
5 Ring Rows
10 American KB Swings
5 Shoulder SwingsRunning TechniqueHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |June 14th, 2016|Workout of the Day|Comments Off on 6/15/16

Elements Day 12

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up200 meter run
Butt Kicks
High Knees
High Skips
Broad Jumps
10 Scorpions
10 Single Leg RDL (EL)
10 Supermans with pause at top
10 sit ups legs fully extendedMovementGHD MACHINE

1. Hip extension
a. superman hold 30 sec.
b. various depths
c. full […]

By |June 12th, 2016|Workout of the Day|Comments Off on Elements Day 12