11.23.18 – Community WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Hamstrings, Lats, IT Band, Lower Back Activation: 2x 10 Alternating Dead BugWarm-upPVC Pipe Passing Game Left Right Clap Before move Opposite Less than 10 = 10 burpees eachMetcon (Time)Teams or Individuals 5RFT5 Rounds 500m Row or 30cal AB 20 Deadlifts (155/105) 20 Pull Ups 20 Burpees

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11.22.18 – Community WOD HAPPY THANKSGIVING

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Shoulders, Lats, Thoracic Spine, Quads Activation: 10 Wall Dead BugsWarm-upHigh Knees Butt Kicks Soldiers Lunge with Twist Inch Worm with push up Broad JumpThanksgiving WOD (Time)With A partner or Team of 3Buy In 155 Cal Gravy Boat Row 10 Rounds 16 Shoulder to OH DB (50/35) 21 Gobbler Squats (53/35) Buy Out 155 Cal Gravy Boat Row

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11.21.18 – Strength WOD

CrossFit Georgetown - CrossFit11.22.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.23.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.24.18 - Thanksgiving Party 10AM-12PM Family friendlyView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Shoulders Activation: 10 Banded Dead BugWarm-up500 m row ---THEN--- 3x 10 Banded Walks Side to Side 7 Jumping Air Squats 5 Empty BB pressThruster (5-5-5-3-3-3)15min to find a: Find a 3 RM ThrusterMetcon (4 Rounds for reps)3:00on/1:00 off x47 Thrusters @ 50% of your 3RM 5 AKBS (53/35) BB OH Carry Down

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11.20.18 – Team Tuesday

CrossFit Georgetown - CrossFit11.22.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.23.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.24.18 - Thanksgiving Party 10AM-12PM Family friendlyView Public WhiteboardActivationFoam Roll: Butt, Quads, Lats, Banded Shoulder stretch Activation: 2x 10 Banded SupermanWarm-up3x Tic-Tac-Toe Coaches Choice on Movements before placing marker on board burpees Sit ups air squats jumping jacks ....Gymnastics7minutes of Kipping Work Hollow Body - Superman Shoulders Push off back end PullMetcon (Time)As A Team: Split as needed30 T2B 40 DB Clean (50/35) 50 DB Box Step Overs (50/35) 40 DB Clean 30 T2B

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