Community WOD + Hero WOD

AnnouncementsFeb 8th - Girls Night In! @ 6PM https://www.facebook.com/events/2443792572397352/ Feb 15 - War Games comp in Belton Feb 8 - Oly Class Feb 22 - Oly Class & Ropes Course https://crossfitgeorgetown.wodify.comCrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Rollers: Quads, Inside Quad, Thoracic Spine, Calfs Lacrosse Balls: Scaps, Traps, Delts, Shins, GlutesWarm-up3x 6 Shoulder rolls hanging from bar 9 Cal AB 6 BB ThrustersDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th

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Bro Sesh Day!

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Pecs, Thoracic Spine, Scaps, Traps Activation: 1x10 Banded Pull aparts (red/blue band)Warm-up2x 6 Cal AB 10 Push ups 10 Pass ThroughsA1: Bench Press4x3 @ 80% 3RM Tempo: 3131A2: Bicep Curls4x6 increase weight each round Tempo: 3131B1: DB Fly4x6 steady do-able weight each round Tempo: noneB2: Chin Ups4x3 (body weight, assisted, weighted) Tempo: 31X1Metcon (5 Rounds for calories):30on/2:00off AB Sprints x5Obj: repeatable hard pace every :30 of work.RomWodFocus on Shoulders and Thoracic Spine

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Push + Pull + Tempo

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Delts, Traps, Lats Activation: 1x10 Internal/External RotationsWarm-up2x 10 Pass Throughs 5 BB Strict Press 200m RowA1: Shoulder Press4x3 @ 80% 3RM 31X1A2: Scap Raises Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.4x3 each arm 3131Metcon (Time)21-15-9 (Obj. hard steady pace)Pull ups Push Press @ 80% 3RM Cal Rower

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Barbell Cycling

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Inside Quad, IT Band, Psoas, Glutes, Scaps, Thoracic Spine, Squat + thoracic spine twist Activation: 1x10 Deadbug Banded Pallof Press (orange band)Barbell Warm-up (Clean) (No Measure)*All with the Clean grip 10 Good mornings 10 Shrugs 10 Shrugs + High pulls 10 Muscle Clean 10 Front Squat 10 PressSquat Clean and Jerk4x3 @ 80% 3RM OR working up to a heavy setMetcon (5 Rounds for reps)2:00on/1:00off x5 (obj. same pace)1 Squat Clean @ 80% 3RM 100m Run 5 T2B

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Team Tuesday

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Thoracic Spine, Glutes, Scaps, Banded Hip flexor stretches (green band) Activation: 1x10 Wall DeadbugWarm-up2x 10/10 Ankle rollouts 10 Pass throughs 6 DB Strict press 10 AirsquatsMetcon (AMRAP - Rounds)30min AMRAP Split as needed Obj. Pace20 Pistols 1,000m Row 40 AKBS (53/35) 1,000m Row 60 DB Snatch (50/35) 1,000m Row

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