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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

4-14-16

Georgetown College CrossFit – CrossFitView Public WhiteboardGymnasticsRope Climb (5 sets 5 ascent/descents)5 is the highest amount of reps you can complete. Record your best/highest rep

10 min time capBurgener Warm-up (No Measure)BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. […]

By |April 13th, 2016|Workout of the Day|Comments Off on 4-14-16

4-13-15

Georgetown College CrossFit – CrossFitView Public WhiteboardGymnasticsReview:
HOLLOW HOLDS
SUPER MAN HOLDS

10 rounds
5 seconds on 5 offWeightliftingDeadlift (12 min EMOM (5 reps each time @ 75-85% 1RM) )At 3, 6, 9, 12 complete 10 hand release push ups instead

By |April 12th, 2016|Workout of the Day|Comments Off on 4-13-15

4-12-16

Georgetown College CrossFit – CrossFitView Public WhiteboardGymnasticsRope Climbs

10 ascent/descentPush Jerk (10 min EMOM @ 80 % push press max )5 min to build up to 80%CloseoutTabata

ALTERNATING
Knees to elbow
Kipping pull up (strict banded)

By |April 11th, 2016|Workout of the Day|Comments Off on 4-12-16

4-12-16

Georgetown College CrossFit – CrossFitView Public WhiteboardGymnasticspike pushup

5 times:
30 seconds on 30 seconds offWeightliftingPulls to knee (clean grip)

5x5x5x5x5 @ 85% 1RMFront Squat (5x5x5x5x5 @ 80-85% 1Rm )Metcon (No Measure)3 rounds

10 romanian split squats EL (dumbbells) 35/25

single leg hip bridge 10/10

10 super mans

By |April 10th, 2016|Workout of the Day|Comments Off on 4-12-16

4-8-16

Georgetown College CrossFit – CrossFitView Public WhiteboardFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

By |April 7th, 2016|Workout of the Day|Comments Off on 4-8-16

4-7-16

Georgetown College CrossFit – CrossFitView Public WhiteboardSumo Deadlift (4×10)@65% of conventionalMetcon (AMRAP – Reps)10 Min AMRAP
25′ OVH Walking Lunge 45/25
10 Knee To Elbow
10 KB High Pulls 72/53500m Row (Time)Max Effort 500m Row

By |April 6th, 2016|Workout of the Day|Comments Off on 4-7-16

4/6/16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (4×12 @ 60%)Finish with max reps (barbell only) x 2 sets
Record reps in comment boxMetcon (No Measure)4 Rounds
Single arm row 10+10
Seated Banded Press x15 (sit w/back against rig, wrap band around rig at inferior angle (lower scapula) height)
Ring Dips x10Finisher:
Tabata plank to push up

By |April 5th, 2016|Workout of the Day|Comments Off on 4/6/16

4-5-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat5 sets of 10 @60-70% of 1RMMetcon (Time)4 Rounds
12 Front Rack Lunges (95/75)
10 T2B
8 Burpee Box Jumps (24/20)
10 Sit Ups
12 Star Jumps

By |April 4th, 2016|Workout of the Day|Comments Off on 4-5-16

4-4-16

Georgetown College CrossFit – CrossFitView Public WhiteboardShoulder Press (4×10)60% of 1RMMetcon (No Measure)4 Rounds
8 Upright Row 45/35
8 DB posterior raises (light)
8+8 DB Lateral Raises
50′ Farmers Carry (KB)

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