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11-21-16

Georgetown College CrossFit – CrossFitView Public WhiteboardPower Lifting Total (Total Weight)

By |November 20th, 2016|Workout of the Day|Comments Off on 11-21-16

11-18-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)4 Rounds For Time:
50’ Front loaded walking lunge
50’ Bear Crawl Lateral (25L/25R)
100’ Overhead Carry (any weight)
(Partner Relay) *Everyone does the entire workout, no splitting/sharing reps.

By |November 17th, 2016|Workout of the Day|Comments Off on 11-18-16

11-17-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)5 Rounds For Time:
200m Run
10 Med Ball Slams
10 Med Ball Scoop Toss (vertical toss as high and straight UP as possible)
*Focus on deadlift setup in scoop toss

By |November 16th, 2016|Workout of the Day|Comments Off on 11-17-16

11/16/16/

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Work to a heavy triple)Metcon (AMRAP – Reps)0:00-2:00 5 Pull Up / 10 Wall Ball Shots
2:00-3:00 REST
3:00-5:00 Row / Bike for Calories (1cal=1rep)
5:00-6:00 REST
6:-00-8:00 5 Box Jump (step up) / 10 BBell Push Press
8:00-9:00 Rest
9:00-12:00 Row / Bike for Calories

By |November 15th, 2016|Workout of the Day|Comments Off on 11/16/16/

11-15-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)12 Minute AMRAP
10 push ups / 15 sit ups first 4 minutes
200 meter row / 30 second plank 4-8 minutes
5 push ups / 150 meter row 8-12 minutes

By |November 14th, 2016|Workout of the Day|Comments Off on 11-15-16

11-14-16

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (Heavy Triple)Front Squat (Heavy Triple)Back Squat (Heavy Triple)

By |November 13th, 2016|Workout of the Day|Comments Off on 11-14-16

11-10-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)Skill: Rope Climb
5 Minutes AMRAP (REPS)
1 Rope Climb
5 Burpee Box Jump Overs
8 OVH Squat
3 minute rest
5 Minute AMRAP (REPS)
1 Rope Climb
5+5 Bulgarian Split Squat
8 BM Slams

By |November 9th, 2016|Workout of the Day|Comments Off on 11-10-16

11-9-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Skill: Rower (technique)
10 minute AMRAP
400m Row
10 KB Swings
5+5 Lateral Lunge (front loaded)

By |November 8th, 2016|Workout of the Day|Comments Off on 11-9-16

11-8-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Work to a heavy single. )Metcon (Time)4 Rounds for Time:
10 Pull Ups
400m run
4+4 TGU

By |November 7th, 2016|Workout of the Day|Comments Off on 11-8-16

11-7-16

Georgetown College CrossFit – CrossFitView Public WhiteboardOverhead Squat (Work up to moderate triple (technique))Metcon (AMRAP – Reps)12 Minute AMRAP
100’ Farmers Walk
10 Push Press
5 Push Ups
10 Front Loaded Walking Lunge (25/35 Plate/KB)
10 Sit Ups

By |November 6th, 2016|Workout of the Day|Comments Off on 11-7-16