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8-12-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-upbutt kicks
high knees
single leg RDL (10 EL)
leg swings
spider mans with twist(6 each side)
crab walks
bear crawls
russian baby makers (10)
wrist, arm, elbow circles
flexion and extension on the wall
external rotation on the wallStrength/SkillBench Press (40%x5, 50%x5, 60%x5)MetconDeadlift (40%x5, 50%x5, 60%x5)Metcon (AMRAP – Reps)1:00 at each movement

manmakers (25, 15)
med ball cleans
row (add […]

By |August 11th, 2016|Workout of the Day|Comments Off on 8-12-16

8-10-16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill5x5 Overhead squats/ overhead plate squatsHang Snatch High Pull + Hang Power Snatch (5×3)Please find contact, use a consistent wide grip, and work on form and speed!Push Press (40%x5, 50%x5, 60%x5)MetconMetcon (AMRAP – Rounds)10 min AMRAP

10 Bent over rows
10 KB snatch (L/R)
20 double undersCloseout50 m KB overhead […]

By |August 9th, 2016|Workout of the Day|Comments Off on 8-10-16

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Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)3500 row

By |August 8th, 2016|Workout of the Day|Comments Off on kk

8/8/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill7 rounds

Clean Pull to shin + Clean High Pull + CleanBack Squat (40%x5, 50%x5, 60%x5 )DELOAD WEEK! Resting before we remax next weekMetconMetcon (AMRAP – Rounds)15 Min AMRAP

1 pull up
1 thrusters (55, 65)

At 5:00 and 10:00 run 200 metersCloseout3 rounds

5 GHD sit ups
5 hip extensions

By |August 7th, 2016|Workout of the Day|Comments Off on 8/8/16

8/5/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillDeadlift (75%x5, 85%x3, 95%x1+)Take 3 sets to warm up prior to this.

Once you hit your third warm up set, take 1:30-2:00 in between each setBench Press (75%x5, 85%x3, 95%x1+)Same resting concept as deadliftMetconMetcon (No Measure)Choose three gymastic movements/ body weight movements. Each person can do whatever they want.

Some […]

By |August 4th, 2016|Workout of the Day|Comments Off on 8/5/16

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Georgetown College CrossFit – CrossFitView Public WhiteboardHeaving snatch balance

By |August 3rd, 2016|Workout of the Day|Comments Off on kdkd

8/03/16

Georgetown College CrossFit – CrossFitView Public WhiteboardMovements3 position Power Snatch: mid shin, below knee, hang (7 rounds )Get set at each position before takeoffOverhead Squats with Plate (5×5)You can increase the weight of the plates from what we’ve done in the past if 10lbs feels/looks good

Partner up and go one after the otherStrength/SkillPush […]

By |August 2nd, 2016|Workout of the Day|Comments Off on 8/03/16

8-1-16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillPull to knee+ Power Clean + Front Squat + Split Jerk (1×7)Back Squat (75%x5, 85%x3, 95%x1+)MetconMetcon (No Measure)5 rounds
8 burpees over rower
10 KB snatches (5L/5R) (35/26)
100 m max threshold rowCloseout3 rounds

10 leg lifts EL
20 second hollow position holds

By |July 31st, 2016|Workout of the Day|Comments Off on 8-1-16

7/29/16

Georgetown College CrossFit – CrossFitView Public WhiteboardBlock Clean

By |July 28th, 2016|Workout of the Day|Comments Off on 7/29/16

7/27/16

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillHang Snatch High Pull + Hang Power Snatch (3×7)Please find contact, use a consistent wide grip, and work on form and speed!Push Press (70%x3 80%x3 90%x3+)Metcon4 rounds:

200 m run
10 burpee pull ups
10 ring dips / dipsCloseout3 rounds:

5 GHD sit ups
60 sec plank
10 weighted russian twists

By |July 26th, 2016|Workout of the Day|Comments Off on 7/27/16