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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

3/24/16

Georgetown College CrossFit – CrossFitView Public WhiteboardFront Squat (5X# at 75-80% of 1RM)1:30 rest in betweenMetcon (Time)5 RDS for time:

1/2 mile on bike
15 dips
10 K2ECloseout30 barbell rollouts
Mobility

By |March 23rd, 2016|Workout of the Day|Comments Off on 3/24/16

3-23-13

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)10-9-8… Deadlifts (65% of max)
1,2,3,4,5,6,7….Man makers (no dumbells)

15 min time capCloseout8*8*8 negative pullups

3 sets 30 second static ring holdsMobility

By |March 22nd, 2016|Workout of the Day|Comments Off on 3-23-13

3-22-16

Georgetown College CrossFit – CrossFitView Public WhiteboardWeightlifting12 min to work on cleans

work on 5 sets of 2

position = (coach’s choice)Shoulder Press (10*10*10 70-80% 1RM )3:00 rest in between

complete 10 banded hip adductors and abductors in between sets

strict (if you can’t finish out the set with strict, switch to push press… this set […]

By |March 21st, 2016|Workout of the Day|Comments Off on 3-22-16

3-21-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (8x8x8 (70-80% 1RM ))build up

1:15 between each setDeadlift (8x8x8 (70-80% 1RM))1:15 rest between sets
build upMetcon (Time)400 meter run
100 double unders (300 singles)
200 meter run
50 double unders (150 singles)Mobility10 min. stretching

By |March 20th, 2016|Workout of the Day|Comments Off on 3-21-16

3-11-16

Georgetown College CrossFit – CrossFitView Public WhiteboardFront Squat (Heavy Single)Metcon (No Measure)4 Rounds For Quality
3 Broad Jumps
Monster Walks 25′
10 Drop Lunge

By |March 10th, 2016|Workout of the Day|Comments Off on 3-11-16

3-10-16

Georgetown College CrossFit – CrossFitView Public WhiteboardPush Press (Find 1RM)Metcon (AMRAP – Rounds and Reps)6 Minute AMRAP

5 Pull Ups
10 High Knee Step Ups

2 Minute Rest

6 Minute AMRAP

10 KB Lateral Raises
5 KB (x2) Clean and Jerk

By |March 9th, 2016|Workout of the Day|Comments Off on 3-10-16

3-9-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Work up to a Heavy Single)Deadlift (Work up to a Heavy Single)Metcon (No Measure)3 Rounds for Quality

10 Front Rack Lunges
10 Bent Over DB Row 10/10
10 Jump Squats (BB only)
10 Alternating DB Floor Press (5/5)

By |March 8th, 2016|Workout of the Day|Comments Off on 3-9-16