Community WOD 10.06.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Shoulders, Quads, Pecs, BackWarm-up2x As a Team: Row 200m every meter over or under 200 = that many burpeesMetcon (No Measure)3 Rounds Switching movements when there are 5 seconds before the next round:1:00 Med Ball Partner Ab Toss (20/14) 1:00 Farmers Carry - Partner in a wall sit (70/53) 1:00 Walking OH (DB or KB) Carry - partner is hanging from PU bar (53/35) 1:00 DB Floor Press - Partner is holding DB upright position (50/35)

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10.05.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Rolling: Lats, Shoulders Activation: 10 Alternating Superman while holding onto a bandWarm-upx2 Shuttle Run 10 Pass Throughs 10 BB PressShoulder Press (6-6-6-6)60% 1 RM 11X3 hold for 3 seconds at the topMetcon (No Measure)20min EMOMMin 1: 15 RKBS (53/35) Min 2: 12 Slam Balls (20/15) Min 3: 9 Pull Ups Min 4: 6 DB PP (50/35)

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10.04.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Shoulders, Lats, Pecs, Thoracic Spine Activation: x2 10 Banded Pull Aparts 10 Lat Pull DownsWarm-up20 cal AB buy in -then- 3x 10 pass throughs 10 push ups 10 sit upsGymnasticsTABATA Hollow Body RocksGymnastics5x (Facing the wall) 5 Wall Walks OR 20 Shoulder Taps Alternatives: 1. Box HSPU Work 2. Kicking into Handstand 3. Handstand Hold for :30Bicep Curls (8-8-8-8)Triceps Press (8-8-8-8)Seated on a box/bench - with a single dumbbell start behind the head at 90 degrees and fully extend to the topAbs4x 10 Hanging straight leg raises 10/10 Plate Side Bends 10 Wt.

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10.03.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Back, Hamstrings (ball on box), Butt, Shoulders (ball) Activiation: 10 Banded Dead Bug 10 Alternating SupermanWarm-up500m Row or 3min ABDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereLift BreakdownGo Over: Deadlift Form Hang Power Clean Push Jerks Modification Options: lighter weight DB less rounds (if you are just starting out)

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10.02.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Shoulders Shoulder PVC Pipe Stretches Activation: x2 10/10DB Dead BugWarm-up20 jumping jacks 10 arm circles forward 10 arm circles backward 10 arm swings over head 10 arm swings around the body 10 leg swings side to side 10 leg swings back to front :30 runner stretch each leg 10 half burpeesFront Squat (8-8-8)60% 1RM 33X1 3 second count down, 3 second hold at the bottom. Explode up, 1 sec pause at the top to reset.Metcon (Time)Team Open 17.510 RFT 9 Thrusters (95/65) 35 Double Unders ( or 105 singles)

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