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9/8/17

Georgetown College CrossFit – CrossFitView Public WhiteboardCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

By |September 7th, 2017|Workout of the Day|Comments Off on 9/8/17

9/6/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)5 Rounds
2 mins on/1 min Rest
10 cal Row/Bike
8 Toes 2 Bar
AMRAP Double Unders
*Score is DUs

By |September 5th, 2017|Workout of the Day|Comments Off on 9/6/17

9/1/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)15 Min. AMRAP
Ascending reps 3,6,9, 12…
Bar Over Burpees
Clean and Jerk 95/65

By |August 31st, 2017|Workout of the Day|Comments Off on 9/1/17

8/30/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)4 Rounds
1 Rope Climb
30 KB Swings 53/35
50 Double Unders ()

By |August 29th, 2017|Workout of the Day|Comments Off on 8/30/17

8/28/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Tabata Push-upsBack Squat (1-1-1-1-1)Work up to a heavy single. Heaviest you can lift with perfect form and proper execution.Metcon (AMRAP – Reps)Tabata Ab Mat Sit-upsMetcon (AMRAP – Reps)Tabata Calorie Row

By |August 27th, 2017|Workout of the Day|Comments Off on 8/28/17

8/25/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)3 Rounds
800m Run
30 KB Snatch 53/35
30 Burpees
*Scale by cutting reps 1/2
400m Run
15 Snatch
15 Burpees

By |August 24th, 2017|Workout of the Day|Comments Off on 8/25/17

8/23/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)3-20-10
Wall Ball 20/14
OH Walking Lunge w/DB or KB 35/25
Dead Lift 135/95

By |August 22nd, 2017|Workout of the Day|Comments Off on 8/23/17

8/21/17

Georgetown College CrossFit – CrossFitView Public Whiteboard ()

By |August 20th, 2017|Workout of the Day|Comments Off on 8/21/17

8/18/17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)”Sissy Test”
1-10 Ladder KB Swings 53/35
1-10 Ladder Burpees
*30 Min. Time cap
Example
1 swing/10 burpees, 2 swings/9 burpees, 3 swings/8 burpess, and so on. Last set is 10 swings/1 burpee

By |August 17th, 2017|Workout of the Day|Comments Off on 8/18/17

8/16/17

Georgetown College CrossFit – CrossFitView Public Whiteboard10 Min. EMOM (AMRAP – Rounds)Odd – 5 Strict Pull-ups
Even – 20 second Ring hold200m Carry (Time)Choose an objectMetcon (AMRAP – Rounds)10 Min EMOM
Odd – 5 Hang Clean
Even – 5 Push Jerks

By |August 15th, 2017|Workout of the Day|Comments Off on 8/16/17