Happy New Year! Community WOD – Hero WOD

CrossFit Georgetown - CrossFitJan 4 - Rowing Clinic Jan 11 8A.M. Oly Class 10A.M Nutrition ChallengeView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Glutes, Lower Back, Psoas, ScapsWarm-up3x 10 BB Front Squats 9 Cal AB 10 Push upsKlepto (Time)4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click herehttps://www.brodeurfoundation.com/about

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Team Tuesday

CrossFit Georgetown - CrossFitDec 29 - 31 - Normal Hours Jan 1 - 9AM ONLY Jan 4 - Rowing Clinic Jan 11 8A.M. Oly Class 10A.M Nutrition ChallengeView Public WhiteboardActivationFoam Roll: Scaps, Lats, Delts, Traps, Quads, Glutes, Back Activation: 1x10 Internal & External RotationsWarm-upKnock Out! (Basket ball) 2 Teams Before you can touch the ball and go you must perform 5 burpees. Once you make the goal, your teammate then has to do 5 burpees and has a chance to make their ball...etc....till everyone has gone and the first team to 25 points. 1 basket = 1 point.Metcon (Time)End of

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Squats + Anaerobic

CrossFit Georgetown - CrossFitDec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Roll: Couch stretch, Inside Quad, Glutes, Psoas Activation: 1x10/10 Straight Leg Fire hydrantWarm-up3 min AB or Rower ---THEN--- 2x 10 Airsquats 10 Banded Walks side to side 10 Leg swings front to backBack Squat4x5 @75% 3RM 13X3Metcon (Time)4 RFT (Obj. speed)200m Run 100m Farmers Carry (70/53) 10 GHD Sit ups

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Community WOD

CrossFit Georgetown - CrossFitDec 28 - Community WOD Dec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Rollers: Quads, Glutes, lower back, thoracic spine Lacrosse Ball: Scaps, Lats, PsoasWarm-upDodge ball! (2 rounds) Movements are coaches choiceMetcon (Distance)25min AMRAP Switch once Partner A has completed their round. Only thing that counts is how far you get on total sled pullsPartner A: 200m Row 10 Wall Ball 5 Squat Cleans @ 70% 3RM Partner B: Standing static sled pulls (115/85)

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Coaches Hours will be Emailed

CrossFit Georgetown - CrossFitDec 26-27 - Coaches Hours will be posted Dec 28 - Community WOD Dec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Roll: Hamstrings, lower back, Glutes, Hip flexor banded stretch Activation: 1x10 Banded GoodmorningsWarm-up2x 200m Row 10 BB Goodmornings 10 Banded Walks front to backDeadlift4x5 @ 70% 3RM 11X3Metcon (Time)For Time: (Obj. steady pace)40/40 Single Leg KB DL (70/53) 1,000m Row 20 T2B

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