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9-16-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (3-3-3-3-3)Metcon (Time)4 Rounds for time

8 Bent over Bbell row
30 Double Unders
10 Box Jumps
5 Hand Release Push Ups
100m Run/Walk w/15 lbs

By |September 15th, 2016|Workout of the Day|Comments Off on 9-16-16

9-15-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Skill: Single Leg RDL

15 Minute AMRAP (rounds+reps)

5+5 Single Leg RDL
30 Second BBell OVH Hold
50’ Lateral Bear Crawl (down and back)
6 Broad Jumps
8+8 DB Shoulder Press

By |September 14th, 2016|Workout of the Day|Comments Off on 9-15-16

9-14-16

Georgetown College CrossFit – CrossFitView Public WhiteboardClean Pull (1-1-1-1-1-1-1-1-1-1-1-1-1-1)Build only if technique is soundMetcon (Time)6 Rounds For Time:
8 Burpee Box Jumps
5+5 Lateral Lunge (front loaded plate)
10 Jumping Pull Up
8 Med Ball Slams

By |September 13th, 2016|Workout of the Day|Comments Off on 9-14-16

9-13-16

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (3-3-3-3-3)Metcon (AMRAP – Reps)15 Minute AMRAP (reps)

10 Ring Row

5 Hang Power Clean

10 Step Ups (lead leg emphasis)

5 Push Press (Light)

By |September 12th, 2016|Workout of the Day|Comments Off on 9-13-16

9-12-16

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 Ups
5+5 OVH Plate Walking Lunge

By |September 11th, 2016|Workout of the Day|Comments Off on 9-12-16

9-9-16

Georgetown College CrossFit – CrossFitView Public WhiteboardDouble-Unders (10 minutes)3 On / 2 Off x 2Metcon (No Measure)No Time: 4 Sets (Recycle)
15 Double Under
10 KB Goblet Squat
8 Band Pull aparts
10 Star Jumps
8 Russian Leans

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

9-8-16

Georgetown College CrossFit – CrossFitView Public WhiteboardFront Squat (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)12 minutes

3 Front Squat (from rack)
5 Bent Over BB Row
10 KB Swing
200 m run
5 Push Press

By |September 7th, 2016|Workout of the Day|Comments Off on 9-8-16

9-7-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Skill: Pull Up (strict)
4 Rounds for Time:

U 5 Pull Up
T 2+2 TGU
L 5 Broad Jump
U 10 Seated Banded Row (loop band around rig)
T 100’ Suitcase Carry

By |September 6th, 2016|Workout of the Day|Comments Off on 9-7-16

9-6-16

Georgetown College CrossFit – CrossFitView Public WhiteboardHang Power Clean (3-3-3-3-3)Technique, Technique, Technique.

What’s the focus?
TECHNIQUEMetcon (Time)3 Rounds for Time

5 Hang Power Clean
10 Step Up Knee Drive
5 Push Ups
10 Burpees
100’ Suitcase Carry

By |September 5th, 2016|Workout of the Day|Comments Off on 9-6-16

9-2-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Strength and Skill: Ring Dip

5 Rounds For time:

10 Push Ups
2 Way Baby Crawl (bear Crawl) 25’
8 Single Leg Hops (4+4 Bounding)
5 Ring Dips

By |September 1st, 2016|Workout of the Day|Comments Off on 9-2-16