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5/3/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)”Dirty Thirty”
30 Box Jumps 24/20
30 KB Swings 35/25
30 Walking Lunges
30 Knees 2 Elbow
30 Push Press 45/35
30 Sit-ups
30 Wall Ball 20/14
30 Burpees
30 Double Unders

By |May 2nd, 2017|Workout of the Day|Comments Off on 5/3/17

5-1-17

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (Work to a 1RM)15 Minute CapMetcon (Time)5 Rounds for Time:
5 Box Jumps
10 Pull-ups
15 KB Swings

By |April 30th, 2017|Workout of the Day|Comments Off on 5-1-17

4-28-17

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

By |April 27th, 2017|Workout of the Day|Comments Off on 4-28-17

4-26-17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)5 Rounds For Time:
400m Run
10 Med Ball Slams
10 Med Ball Scoop Toss (vertical toss as high and straight UP as possible)
*Focus on deadlift setup in scoop toss

By |April 25th, 2017|Workout of the Day|Comments Off on 4-26-17

4-24-17

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (Work up to a heavy single)Metcon (Time)5 Rounds For Time:
200 M Run
100′ Farmers Carry 53/35
15 Air Squats
20 KB Swings 53/35

By |April 23rd, 2017|Workout of the Day|Comments Off on 4-24-17

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