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2-6-17

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (5-5-5-5-5-5)Work to a Heavy 5Metcon (Time)5 Rounds For Time:
10 Box Jumps
10 KB Figure Eight(5+5)
10 KB Push Press (5+5)
1 Rope Climb

By |February 5th, 2017|Workout of the Day|Comments Off on 2-6-17

2-3-17

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)TEAMS of 2

60 Cal Row or Bike
60 Wall Ball Shots
50 Cal Row or Bike
50 Wall Ball Shots
40 Cal Row or Bike
40 Wall Ball Shots
30 Cal Row or Bike
30 Wall Ball Shots1 Person works at a time.
Fastest team gets a prize on Monday!

By |February 2nd, 2017|Workout of the Day|Comments Off on 2-3-17

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