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11/07/2014

Main – CrossFitView Public WhiteboardOverhead Squat (50% 1 RM)Front Squat (55% 1 RM)Back Squat (60% 1 RM)

By |November 7th, 2014|Workout of the Day|Comments Off

11/06/2014

Main – CrossFitView Public WhiteboardStrength/SkillTire Flip!!!Metcon (AMRAP – Reps)3 Rounds
1 Minute at each station
Tire Flip (1 Flip = 1 Rep)
Sprint (1 length of BBall court = 1 Rep)
Push Up
Air Squat
Wall Walk
Wall Ball Shots
Sit Ups
Double Unders
Rest

By |November 6th, 2014|Workout of the Day|Comments Off

22 Veterans a Day

Main – CrossFitView Public WhiteboardMetcon (Time)22 Veterans a Day Commit Suicide
Georgetown College, be happy, this WOD has been cut in half!!!

11 KB Snatch
11 Chest-to-Bar
11 Thrusters
11 Toe-to-Bar
11 Cleans
11 Box Jumps 24/20
11 Snatch
11 Pistols
11 KB Swings
11 Double Unders
11 Overhead Squat
11 Muscle Ups
11 Weighted Push Ups 45/25
11 Bar Facing Burpees
11 Push Jerks
11 Hand Stand Push Ups
11 Wall […]

By |November 5th, 2014|Workout of the Day|Comments Off

11/04/2014

Main – CrossFitView Public WhiteboardMobility45 Minutes of Mobility!!!

By |November 4th, 2014|Workout of the Day|Comments Off

11/03/2014

Main – CrossFitView Public WhiteboardStrength/SkillRope ClimbMetcon (AMRAP – Rounds and Reps)8 Min AMRAP
12 KB Deadlift 53/35
1 Rope Climb
2 Min Rest
8 Min AMRAP
12 KB Swings 53/35
1 Rope Climb

By |November 3rd, 2014|Workout of the Day|Comments Off

10/27/14

Main – CrossFitView Public WhiteboardHang Clean (3-3-3-3-3)Elizabeth (Time)21-15-9
Clean, 135# / 95#
Ring Dips

By |October 27th, 2014|Workout of the Day|Comments Off

10/24/14

Main – CrossFitView Public WhiteboardStrength/SkillPush Jerk (3-3-3-3-3)MetconMetcon (Time)4 Rounds
10 Push Jerks 135/95
10 Bar Facing Burpees

By |October 24th, 2014|Workout of the Day|Comments Off

10/23/14

Main – CrossFitView Public WhiteboardMetconMetcon (Time)3 Rounds
Row 500m
21 Kettle Bell Swings 53/35
12 Pull Ups

By |October 23rd, 2014|Workout of the Day|Comments Off

10/22/14

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)In teams of two, you and your partner will move through five stations trying to score as many reps as possible in the following movements:

60 seconds of Kettlebell Swings 53/35
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 […]

By |October 22nd, 2014|Workout of the Day|Comments Off

10/21/14

Main – CrossFitView Public WhiteboardStrength/SkillOverhead Squat (15 minutes to build up to a 2 rep max)MetconMetcon (Time)5 Rounds
10 Burpees
10 Overhead Squats 95/65
10 Pull Ups
10 Dips

By |October 21st, 2014|Workout of the Day|Comments Off