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July 11 2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillWarm-upArm elbow, wrist circles
leg swings (front and side)
10 good mornings with pause
Burgener warm up (snatch grip )Hang Power Snatch (5×3)2 second pause before take offClean Pull (5×5)MetconRun 200 M

30 Double Unders
15 Front rack KB thruster (26/22)

Run 200 M

30 Dips
15 Ring Rows

Run 200 M

30 Double Unders
15 Front rack KB […]

By |July 10th, 2016|Workout of the Day|Comments Off on July 11 2016

07/08/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardMovementsPower Clean (5×3)Clean Pull (5×5)MetconMetcon (AMRAP – Reps)7 Min AMRAP

10 Pike Push Ups
5 Deadlifts (70% 1RM)
10 broad jumpsCloseout50 Meter Farmers Carry
50 Meter Overhead Farmers Carry
50 Meter Farmers Carry
50 Meter Front Rack Carry

By |July 7th, 2016|Workout of the Day|Comments Off on 07/08/2016

7-6-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up1 minute jumping jacks
10 banded pull aparts
10 banded external rotations
10 banded dislocations
10 ball slams
10 push ups
10 caterpillars
10 wall squats
10 russian baby makers
1 min jump ropeStrength/SkillBench Press (10 rounds 3 reps )MetconMetcon (Time)400 meter run

3 rounds:
10 push press
10 front squat

400 meter run

3 rounds
15 pull ups
15 med ball cleans

400 meter […]

By |July 5th, 2016|Workout of the Day|Comments Off on 7-6-16

7/1/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up1 minute single unders
arm, wrist, elbow circles
butt kicks
high skips
bear crawl
mummy kicks
broad jumps
10 kettle bell swingsBuy In10, 8, 6, 4, 2 Pike Push Ups or Hand Stand Push UpsMetconMetcon (Time)5 rounds for time of:
50 double-unders
45-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes

By |June 30th, 2016|Workout of the Day|Comments Off on 7/1/2016

6/29/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/SkillFront Squat (10×2 building up everytime; 2 min rest in between )MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP:

1 Rope Climb
10 pike push ups
15 KB swings
20 body weight squatsCloseout200 meter farmers walk
20 GHD sit ups (at your own pace)

OR

200 meter farmers walk
1 min accumulating GHD sit up holds

By |June 28th, 2016|Workout of the Day|Comments Off on 6/29/2016

6/28/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardStrength/Skill20 min EMOM:

Even minutes 5 strict pull ups
Odd minutes 5 deadlift (65-70% 1 RM)Deadlift (10 Rounds )MetconMetcon (AMRAP – Rounds)TABATA:
Sprint for 20 seconds, walk or rest for 10

Running baseline to baseline; each baseline touch = 1 roundCloseoutFinish 50 leg lifts at your own pace

By |June 27th, 2016|Workout of the Day|Comments Off on 6/28/2016

6/27/2016

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |June 26th, 2016|Workout of the Day|Comments Off on 6/27/2016

6/24/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up3 rounds:

10 Banded pull aparts
10 banded external rotators
10 bench press with barStrength/SkillBench Press (8 sets of 3; build up to max for day)2:00 min rest in betweenMetconGhost (3 Rounds for reps)6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many […]

By |June 23rd, 2016|Workout of the Day|Comments Off on 6/24/2016

6/22/2016

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (3×10 (2 min rest in between) )Start light and build up to a max for the day. Make it look good!Warm-Up1 minute single unders
2 minutes to work on double under

3 rounds

10 DB press
10 sit ups (legs fully extended)Strength/SkillMetconMetcon (AMRAP – Reps)5 min AMRAP
10 Pike push ups
8 […]

By |June 21st, 2016|Workout of the Day|Comments Off on 6/22/2016

6/20/16

Georgetown College CrossFit – CrossFitView Public WhiteboardMovementPower Snatch

Overhead Squats with Plates
Burgener Warm Up
From Mid Thigh
From Above Knee
From Mid ShinMetcon (Time)-Run 400m
-21x overhead squat with plates (#25/#10)
-21x box jumps (24/20″)
-Run 400m
-15x overhead squat
-15x box jumps
-Run 400m
-9x overhead squat (95#/65#)
-9x box jumps (30in/24″)

By |June 19th, 2016|Workout of the Day|Comments Off on 6/20/16