Blog

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

3/31/16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (5X8)Working up to 75-80%Metcon (No Measure)Accessory work:

3 rds/ 60 seconds on/ 30 seconds off

Single leg DL
Rest :30
Ring dips
Rest :30
Banded hip bridge
Rest :30
L-sit
[…]

By |March 30th, 2016|Workout of the Day|Comments Off on 3/31/16

3/30/16

Georgetown College CrossFit – CrossFitView Public WhiteboardPower Clean (5X8)Build to 65%Metcon (Time)3 rds for time:
10 clean and jerks
5 T2B

By |March 29th, 2016|Workout of the Day|Comments Off on 3/30/16

3/28/16

Georgetown College CrossFit – CrossFitView Public WhiteboardCrossFit Games Open 16.5 Scaled (Time)For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing […]

By |March 27th, 2016|Workout of the Day|Comments Off on 3/28/16