12.01.18 – Community WOD

CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - Wear your Ugly Christmas Sweater - Bring a dish to Share - Bake cookies for cookie exchange - Bring a wrapped gift for White Elephant Gift Exchange - Bring the WHOLE Family!View Public WhiteboardActivationWarm-up ()

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11.30.18 – Body Building Friday

CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - Wear your Ugly Christmas Sweater - Bring a dish to Share - Bake cookies for cookie exchange - Bring a wrapped gift for White Elephant Gift Exchange - Bring the WHOLE Family!View Public WhiteboardActivationFoam Roll: Lats, Shoulders, Traps, Scaps Activation: 2x10 Banded SupermanWarm-up3x 10 Banded Pull Aparts 10 Banded Internal Rotations 10 Banded External Rotations 10 PVC Pass ThroughsGymnastics5-7 Min of DU work Hand Placement Feet Jump Speed of wristAbsTABATA Hanging Hollow Body Hold Alternatives: hollow body on ground V-upsSingle Arm Dumbell Press (6-6-6-6)Seated on ground - legs out straight Press from

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11.29.18 – Team Tuesday Repeat

CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - Wear your Ugly Christmas Sweater - Bring a dish to Share - Bake cookies for cookie exchange - Bring a wrapped gift for White Elephant Gift Exchange - Bring the WHOLE Family!View Public WhiteboardActivationFoam Roll: Shoulders, Thoracic Spine, Lats, Quads Activation 2x 10 Banded SupermanWarm-upx3 10/10 Banded Walk Side to Side 10 Pass Throughs 10 DB/BB PressGamePVC Pipe Pass x3 Left Right Clap Opposite Wider CircleMetcon (Time)Teams of 2 - You go, I go21-15-9 Cal AB Pull Ups DU BurpeesAbs*Only if you have time* 10 min AMRAP 10 Medicine Ball Sit ups

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11.28.18 – Strength WOD

CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - Wear your Ugly Christmas Sweater - Bring a dish to Share - Bake cookies for cookie exchange - Bring the WHOLE Family!View Public WhiteboardActivationFoam Roll: Chest, Lats, Back (lower, upper), Activation: 10 Banded OH Pulls 10 Banded Pulls 10 Banded Lat Pull downWarm-up3x :30 AB 10 Wt. Arm Circles 10 Sit UpsBench Press (8-8-8-8-8)55% 1RM 32X1 ()

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11.27.18 – Team Tuesday

CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - Wear your Ugly Christmas Sweater - Bring a dish to Share - Bake cookies for cookie exchange - Bring the WHOLE Family!View Public WhiteboardActivationFoam Roll: Shoulders, Thoracic Spine, Lats, Quads Activation 2x 10 Banded SupermanWarm-upx3 10/10 Banded Walk Side to Side 10 Pass Throughs 10 DB/BB PressGamePVC Pipe Pass x3 Left Right Clap Opposite Wider CircleMetcon (Time)Teams of 2 - You go, I go21 Reps Cal AB Pull Ups HSPU 15 Reps Cal AB Pull Ups HSPU 9 Reps Cal AB Pull Ups HSPUAbs*Only if you have time* 10 min AMRAP 10

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