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10-3-15

Georgetown College CrossFit – CrossFitView Public WhiteboardSumo Deadlift (EMOM: 10 minutes, 8 Sumo DL each min)65-75% 1RMMetcon (Time)20-16-10

pistol squats
reverse pull ups (knees bent, straight leg, or elevated)Mobilityat least:
2 hamstring stretches
3 back stretches
2 quad stretches
2 ankle stretches

By |November 2nd, 2015|Workout of the Day|Comments Off on 10-3-15

11/2/15

Georgetown College CrossFit – CrossFitView Public WhiteboardSnatch Pull (Build up to a heavy double, plus 1 Snatch 15 Min)Snatch (Perform after double snatch pull)Metcon (AMRAP – Rounds and Reps)12 Min AMRAP
5 OVH Squat (60% of Heavy Snatch)
10 Push Up
15 T2B

By |November 1st, 2015|Workout of the Day|Comments Off on 11/2/15

10/30/15

Georgetown College CrossFit – CrossFitView Public WhiteboardShoulder Press (4 x 1 (Barbell ONLY!!!) Engage Everything!!!)Push Jerk (5 x 3 (BB Only) One person performs at a time)Focus on keeping your shoulders directly above your heels. Shallow dip. Knee should not exceed the toe.Split Jerk (1×1 Work up to a MODERATE single)This is conducted before […]

By |October 29th, 2015|Workout of the Day|Comments Off on 10/30/15

10/29/15

Georgetown College CrossFit – CrossFitView Public WhiteboardFront Squat (6 sets of 3 @ 80% of Heavy Single)Metcon (Time)50 Reverse Lunges
5 Pull Ups
40 Forward Lunges
10 Pull Ups
30 Lateral Lunges (15L/15R)
15 Pull Ups
20 Jumping Lunges
20 Pull Ups

By |October 28th, 2015|Workout of the Day|Comments Off on 10/29/15

10/28/15

Georgetown College CrossFit – CrossFitView Public WhiteboardClean Pull (2 Clean Pull + Clean (Heavy Set) 15Min cap)Metcon (Time)4 RFT
400 Meter Run
10 Suitcase (KB/DB) Weighted Lunges (53/35)
5 Wall Walks
1 Rope Climb

By |October 27th, 2015|Workout of the Day|Comments Off on 10/28/15

10/27/15

Georgetown College CrossFit – CrossFitView Public WhiteboardPull-ups (MAX REPS UNBROKEN)Metcon (No Measure)3 Rounds for Quality
10 DB Floor Press
10 Glute Bridge
10 Banded Lat Pull Down
10 Ring Row / Horizantal RowToes-To-Bar (3 Minutes (T2B, K2E, or Hanging Knee Raises))

By |October 26th, 2015|Workout of the Day|Comments Off on 10/27/15

10/26/15

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (8×3 at 80% of 1RM 90 sec TO)Metcon (AMRAP – Rounds and Reps)15 AMRAP
5 Deadlift (225/185)
10 Push Ups
15 Box Jumps (24/20)

By |October 25th, 2015|Workout of the Day|Comments Off on 10/26/15

10/23/15

Georgetown College CrossFit – CrossFitView Public WhiteboardSnatch (3 X :90)6 sets (Build across sets)Isabel (Time)For Time: 30 Snatches, 135# / 95#(or 95/65)CloseoutTabata
Situps (during 20 seconds)
Hollow holds (during 10 seconds)

By |October 22nd, 2015|Workout of the Day|Comments Off on 10/23/15

10/22/15

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (6 x :90)Metcon (Time)10 rds (15 mn cap)

3 clean and jerk (135/95)
15 wall balls (20/14)

By |October 21st, 2015|Workout of the Day|Comments Off on 10/22/15

10/21/15

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (9-7-6-7-9)(Super set 5-10 ring rows)Metcon (Time)2 rds

30 KBS (53/35)
30 HR push-ups
30 AB mat sit-ups
30 push press (empty barbell)
30 DU

By |October 20th, 2015|Workout of the Day|Comments Off on 10/21/15