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11-2-16

Georgetown College CrossFit – CrossFitView Public WhiteboardFront Squat (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)12 minute amrap RR
3 Front Squat (from rack)
5 Bent Over BB Row
10 KB Swing
200 m run
5 Push Press

By |November 1st, 2016|Workout of the Day|Comments Off on 11-2-16

11-1-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)11-1-16
Skill: Pull Up (strict)
4 rounds for time
5 Pull Up
2+2 TGU
5 Broad Jump
10 Seated Banded Row (loop band around rig)
100’ Suitcase Carry

By |October 31st, 2016|Workout of the Day|Comments Off on 11-1-16

10-31-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (Time)Skill: Hang Power Clean (top of the knee to high catch)
4 Rounds for Time:
5 Hang Power Clean
10 Step Up Knee Drive
5 Push Ups
10 Burpees
5+5 Walking Lunges

By |October 30th, 2016|Workout of the Day|Comments Off on 10-31-16

10-28-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Skill/Strength: Single Leg RDL

15 Minute AMRAP (rounds+reps)
5+5 Single Leg RDL
30 Second BBell OVH Hold
50’ Lateral Bear Crawl (down and back)
6 Broad Jumps
8+8 DB Shoulder Press

By |October 27th, 2016|Workout of the Day|Comments Off on 10-28-16

10-27-16

Georgetown College CrossFit – CrossFitView Public WhiteboardClean Pull (Singles (build when technique is sound))Metcon (Time)5 Rounds For Time:
8 Burpee Box Jumps
5+5 Lateral Lunge (front loaded plate)
10 Jumping Pull Up
8 Med Ball Slams

By |October 26th, 2016|Workout of the Day|Comments Off on 10-27-16

10-26-16

Georgetown College CrossFit – CrossFitView Public Whiteboard

By |October 25th, 2016|Workout of the Day|Comments Off on 10-26-16

10-25-16

Georgetown College CrossFit – CrossFitView Public WhiteboardDeadlift (5×3)Metcon (Time)8 Rounds For Time:
​5 Deadlift (70% of heaviest 3)
​5 Push Up
​5 OVH Plate Walking Lunge

By |October 24th, 2016|Workout of the Day|Comments Off on 10-25-16

10-24-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)Skill: Double Under
No Time: 4 Sets (Recycle)
​15 Double Under
​10 KB Goblet Squat
​8 Band Pull aparts
​10 Star Jumps
​8 Russian Leans

By |October 23rd, 2016|Workout of the Day|Comments Off on 10-24-16

10-21-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds)Skill: Deceleration Training
Snap Down, Snap Down + Vertical Jump, Snap Down + Hop Over, Snap Down + Box Jump, Depth Drop

10 Minute AMRAP (Rounds)
5 Continuous Box Jumps/Depth Drops ( 1 Israeli Army Push Up between)
1 Lap around the gym

By |October 20th, 2016|Workout of the Day|Comments Off on 10-21-16

10-20-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBench Press (Heavy triple)Metcon (AMRAP – Reps)15 Minute AMRAP (Reps)
10 Ring Row
8 Push Ups
6+6 Bent over Row
4 Shoulder Press

By |October 19th, 2016|Workout of the Day|Comments Off on 10-20-16