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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

10-19-16

Georgetown College CrossFit – CrossFitView Public WhiteboardFront Squat (Work up to a heavy singlre)Metcon (Time)4 Rounds For Time
50’ Lateral Shuffle L+R (100 total)
8 Wall Ball Shots
25’ Front or OVH Loaded Walking Lunge
8 Wall Ball Shots

By |October 18th, 2016|Workout of the Day|Comments Off on 10-19-16

10-14-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)8 minute AMRAP
4 Box Step Up or Jump + depth drop and Vertical Jump
10 Sit Ups
3 minute rest
5 minute AMRAP
5 Ring ROW
10 step L/R Lateral Plank Walk (remember feet together/hands apart, vice versa)Shoulder Press (Work Up To A Heavy Single)

By |October 13th, 2016|Workout of the Day|Comments Off on 10-14-16

10-13-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)Skill: KB Clean

15m EMOM
2+2 KB Clean
+1 Push Up every minute (0-1m=1pu, 1-2=2pu, 2-3=3pu)

By |October 12th, 2016|Workout of the Day|Comments Off on 10-13-16