Blog

4/28/16

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |April 27th, 2016|Workout of the Day|Comments Off on 4/28/16

4-27-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Work up to 1RM)Warm up with 2×3 (70-80), 2×2(80-90)

By |April 26th, 2016|Workout of the Day|Comments Off on 4-27-16

4-26-15

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |April 25th, 2016|Workout of the Day|Comments Off on 4-26-15

2-25-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (Work up to 1Rm)

By |April 24th, 2016|Workout of the Day|Comments Off on 2-25-16

4/22/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingBack Squat:

3X5 working up to 65%
2X3 at 85%MetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |April 21st, 2016|Workout of the Day|Comments Off on 4/22/16

4/21/16

Georgetown College CrossFit – CrossFitView Public WhiteboardGymnastics10 minute HSPU skill workMetconMetcon (No Measure)EMOM 3 x through

Min 1- 9 T2B
Min 2- Max OH Plate Lunge 25/15
Min 3- 9 Max Burpees
Min 4- Max DU
Min 5- REST

By |April 20th, 2016|Workout of the Day|Comments Off on 4/21/16

4/20/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingBench Press (5X5)at 75-85% of 1rmMetconMetcon (Time)For time:

30 Floor press

Run 400m

30 ab-mat situps

Run 400 m

30 Pushups

Run 400 m

By |April 19th, 2016|Workout of the Day|Comments Off on 4/20/16

4/19/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingPush Press (5X3)Build to 70-80%MetconMetcon (AMRAP – Reps)WOD

7 minute Amrap:

(Ascending Ladder)

1 Thruster (95/65)

1 Muscleup/ pullup

2 Thrusters

2 Muscleups/ pullups

3 Thrusters

3 Muscleups/ pullups

By |April 18th, 2016|Workout of the Day|Comments Off on 4/19/16

4/18/16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingDeadlift (4X4)( First 3 sets between 60 and 75%)

(Final set 80%)MetconMetcon (Time)21-18-15-12-9

OHS (95/65)

Hang Power Clean (95/65)

By |April 17th, 2016|Workout of the Day|Comments Off on 4/18/16

5-15-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightliftingBack Squat (5×5 @ 75%)MetconMetcon (Time)Rx: 95/65

Scaled: 65/45

For time:

5 Sumo Deadlift High Pull

100m Run

10 Sumo Deadlift High Pull

200m Run

15 Sumo Deadlift High Pull

400m Run

500m Row

15 Powers Snatches

250m Row

10 Powers Snatches

125m Row

5 Powers Snatches

By |April 14th, 2016|Workout of the Day|Comments Off on 5-15-16