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11-14-16

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (Heavy Triple)Front Squat (Heavy Triple)Back Squat (Heavy Triple)

By |November 13th, 2016|Workout of the Day|Comments Off on 11-14-16

11-10-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Skill: Rope Climb
5 Minutes AMRAP (REPS)
1 Rope Climb
5 Burpee Box Jump Overs
8 OVH Squat
3 minute rest
5 Minute AMRAP (REPS)
1 Rope Climb
5+5 Bulgarian Split Squat
8 BM Slams

By |November 9th, 2016|Workout of the Day|Comments Off on 11-10-16

11-9-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Skill: Rower (technique)
10 minute AMRAP
400m Row
10 KB Swings
5+5 Lateral Lunge (front loaded)

By |November 8th, 2016|Workout of the Day|Comments Off on 11-9-16

11-8-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Work to a heavy single. )Metcon (Time)4 Rounds for Time:
10 Pull Ups
400m run
4+4 TGU

By |November 7th, 2016|Workout of the Day|Comments Off on 11-8-16

11-7-16

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (Work up to moderate triple (technique))Metcon (AMRAP – Reps)12 Minute AMRAP
100’ Farmers Walk
10 Push Press
5 Push Ups
10 Front Loaded Walking Lunge (25/35 Plate/KB)
10 Sit Ups

By |November 6th, 2016|Workout of the Day|Comments Off on 11-7-16

11-4-16

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (3-3-3-3-3)Metcon (Time)8 Rounds For Time:

5 Deadlift (70% of heaviest 3)

5 Push Up

5 OVH Plate Walking Lunge

By |November 3rd, 2016|Workout of the Day|Comments Off on 11-4-16

11-3-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)Skill: Double Under
No Time: 4 Sets (Recycle)
15 Double Under
10 KB Goblet Squat
8 Band Pull aparts
10 Star Jumps
8 Russian Leans

By |November 2nd, 2016|Workout of the Day|Comments Off on 11-3-16

11-2-16

Georgetown College CrossFit – CrossFitView Public WhiteboardFront Squat (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)12 minute amrap RR
3 Front Squat (from rack)
5 Bent Over BB Row
10 KB Swing
200 m run
5 Push Press

By |November 1st, 2016|Workout of the Day|Comments Off on 11-2-16

11-1-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)11-1-16
Skill: Pull Up (strict)
4 rounds for time
5 Pull Up
2+2 TGU
5 Broad Jump
10 Seated Banded Row (loop band around rig)
100’ Suitcase Carry

By |October 31st, 2016|Workout of the Day|Comments Off on 11-1-16

10-31-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Skill: Hang Power Clean (top of the knee to high catch)
4 Rounds for Time:
5 Hang Power Clean
10 Step Up Knee Drive
5 Push Ups
10 Burpees
5+5 Walking Lunges

By |October 30th, 2016|Workout of the Day|Comments Off on 10-31-16