05.02.19

CrossFit Georgetown - CrossFitMay 4 - NEW Team Primal Challenge Sign up TODAY! https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Butt, Lower Back, Psoas, Hamstrings Activation: 1x20 Banded Good mornings (green band)Warm-up2 min on Rower ---THEN--- 2x 10 Barbell Goodmornings (on back) 10 Banded Walks Side to Side (green band)Abs:30on/:30 off Rower V-ups x4Deadlift4x6 @ 60% 1RMMetcon (Weight)16min EMOM (Obj. Speed/Heavy)ODD Min: 6 Suitecase Deadlifts (70/53) EVEN Min: 2 Shuttle Runs (touch the ground each time) Wall - 1st line - back to Wall Wall - 2nd line - back to Wall Wall - 3rd line - back to Wall

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4.30.19

CrossFit Georgetown - CrossFitMay 4 - NEW Team Primal Challenge Sign up TODAY! https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Triceps, Lats Activation: 1x10/10 Center Press lying down (orange band)Warm-up2x 10 Air Squats 10 Push ups 10 Banded walks front to backAbs:30/:30 off x5 Hollow Body RocksMetcon (Calories)20min AMRAP Switching Every Minute (Obj: pace)Partner A: 50 Wall Balls (20/14) 40 Dips 30 T2B 20 Goblet Squat (53/35) 10 Lungsters (35/25) Partner B: Max Calories on Rower

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Community WOD

CrossFit Georgetown - CrossFitView Public WhiteboardMetcon (Time)Charles is our hero, and the Round Rock Police Department has created a hero WOD tribute to honor him. This WOD is intended to be performed with intense effort to honor our fallen hero. While performing this WOD, remember the fallen heroes and their families who have given everything.""Chuck" For TIme: 153 Calorie Row 19 Wallballs (RX 20lb/14lb) 18 Kettlebell swings (RX 50/35lb) 63 Burpees 1 Mile run-To be completed with a 20lb vest or plate carry

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Benchmark Day 8

CrossFit Georgetown - CrossFitMay 4 - NEW TEAM Primal Challenge, whos team will you be on?? https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Thoracic Spine, Quads Activation: 2x10/10 Banded Center PullsWarm-up300m Row ---THEN--- 10 Wt. Pass Throughs (2.5/5) 5/5 KB Rotations 5 Empty BB PressSplit Jerk (5-5-5-3-3-3-1-1-1)1000m Row (Time)Max Effort 1000m Row

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04.25.19

CrossFit Georgetown - CrossFitMay 4 - TEAM PRIMAL CHALLENGE. Get your that summer bod ready! https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Lower back, butt, Hamstrings (box + ball), Shoulders, Lats Activation: 2x10 Banded Good mornings (green band) M, Y, T'sWarm-up3 min on AB/Rower --THEN-- 2x 10 barbell good mornings 10 barbell pressesWeightliftingSpend 10 minutes going over DL form, HSPU break down and alternatives Wall Walk Shoulder Taps Let them warm up to the weight they are using by increasing slowlyDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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