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2-1-17

Georgetown College CrossFit – CrossFitView Public WhiteboardShoulder Press (Work to a Heavy 5)Perform your heaviest set of 5 for 3 sets.Metcon (No Measure)Skill: KB Clean

16 Min EMOM
0:00-1:00 10+10 KB Clean
1:00-2:00 15 Push Ups
2:00-3:00 15 Box Jumps
3:00-4:00 10 Ground to OVH (w/Plate)

Rinse and Repeat

By |January 31st, 2017|Workout of the Day|Comments Off on 2-1-17

1-30-17

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (5’s)Work up to a Heavy 5
15 Minute CapMetcon (AMRAP – Rounds and Reps)16 Min AMRAP
3 Deadlift (85% of H5)
8 MB Slams
10 KB SwingsSlam from full extension and up on YOUR toes!!!

By |January 29th, 2017|Workout of the Day|Comments Off on 1-30-17

1-27-17

Georgetown College CrossFit – CrossFitView Public WhiteboardClean Pull (4×3)80%-90%
2:00 Turn OverFloor Press (5×3+3)single arm 3+3Metcon (No Measure)3 GIANT SETS:
HORIZ PULUPS X8-12
BAND SCAP PINCH X15
T-HOLDS X6+6

By |January 26th, 2017|Workout of the Day|Comments Off on 1-27-17

1-25-17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)16 Min AMRAP
400 m Row / Bike
10 Ring Dips
10 Step up + High knee
10 Band pull aparts

By |January 24th, 2017|Workout of the Day|Comments Off on 1-25-17

1-23-17

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (Work to heavy 3)HEAVY TRIPLE 12:00 CAP
3 SECOND PAUSEMetcon (AMRAP – Rounds and Reps)10 AMRAP
5 Push Press (95/75)
10 PULLUPS
20 SIT-UPS

By |January 22nd, 2017|Workout of the Day|Comments Off on 1-23-17

Dirty Thirty

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up5-10 reps each of the 10 movements
*if five consecutive reps cannot be performed with good form, it is not a good option for the workout.Metcon (Time)Dirty Thirty

For TIme:
30 Box Jumps 24/20
30 Jumping Pull-ups
30 KB Swings 35/25
30 Walking Lunges
30 Knees to Elbow
30 Push Press 45/35
30 Back Extensions
30 Wall Balls […]

By |January 19th, 2017|Workout of the Day|Comments Off on Dirty Thirty

18Min EMOM AMRAP

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds)10 Cal. Row
30 Double Unders
15 sit-ups

By |January 17th, 2017|Workout of the Day|Comments Off on 18Min EMOM AMRAP

12-1-16

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |November 30th, 2016|Workout of the Day|Comments Off on 12-1-16

11-30-16

Georgetown College CrossFit – CrossFitView Public WhiteboardCrossFit Games Open 11.1 (AMRAP – Rounds and Reps)10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

By |November 29th, 2016|Workout of the Day|Comments Off on 11-30-16

11-29-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)3 rounds for time
21 deadlift
12 front squat
1 Rope Climb

By |November 28th, 2016|Workout of the Day|Comments Off on 11-29-16