Community WOD

CrossFit Georgetown - CrossFitJan 25 DXA Scan Oly ClassView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Thoracic Spine Lacrosse Ball: Calfs, Scaps, Lats, DeltsWarm-up2x 200m run 10 Jumping Air squats 10 Push ups 10 Ring Rows/Pull upsMetcon (Calories)25 min AMRAP Record total amount of Cals between partnersPartner A: Cal AB Partner B: 4 Lungsters (35/25) 6 Wt. Sit ups (45/25) 8 DB Box Step ups (35/25) Switch once partner B is done with the sequence

Read More

Horizontal Push + Pull + ROM WOD

CrossFit Georgetown - CrossFitJan 25 DXA Scan Oly ClassView Public WhiteboardActivationFoam Roll: Lats, Traps, Scaps, Thoracic Spine, Pecs Activation: 2x10 PVC + Banded shoulder to hip pull downsWarm-up2x 10 Pass Throughs 10 Shoulder rolls on pull up bar 10 Push upsA1: Back RowWith light to moderate weight.5x4 increase weight each round Netural GripA2: Incline Bench Press5x4 Increase weight each roundMetcon (Weight)12min EMOMMin 1: 6 T2B Min 2: 8 DB Floor Press (50/35) Min 3: 150m RowRomWodFocusing on upper body - thoracic spine and shoulder mobility

Read More

Vertical Push + Pull

CrossFit Georgetown - CrossFitJan 25 DXA Scan Oly ClassView Public WhiteboardActivationFoam Roll: Glutes, Lower Back, Thoracic Spine, Hamstrings Activation: 1x20 Banded Deadbugs (orange band)Warm-up2x 10 Barbell Goodmornings 10 Leg swings front to back 200m rowDeadlift5x4 @ 70% 3RM Tempo: 41X1Metcon (Time)4 RFT (Obj. steady pace)20 Wall Balls (24/20) 100m Farmers Carry (70/53) 400m Run

Read More

Barbell Cycling

CrossFit Georgetown - CrossFitJan 25 DXA Scan Oly ClassView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Lats, Delts, Quads, Glutes, Lower Back, PVC Pipe shoulder stretches Activation: 1x20 Banded Alt. Supermans (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 PressHang Clean5x4 @ 70% 3RM Tempo: 31X1 3 seconds from hip to top of the kneeMetcon (Time)For Time: 15-12-9 Obj (speed)Power Cleans @ 70% 3RM Burpees over the bar Pull ups

Read More

Team Tuesday

CrossFit Georgetown - CrossFitJan 25 DXA Scan Oly ClassView Public WhiteboardActivationFoam Roll: Scaps, Lats, Delts, Traps, Banded Shoulder stretches Activation: 1x10 M-Y-T's (Orange band)Warm-upWith your partner + wall ball 2x 20 ball sit ups (total) 20 Air squat + ball toss (total) 100m run together + ball 20 Wall balls (total)Metcon (AMRAP - Rounds)25min AMRAP You go I go for each movement. 1 partner works at time9 Push Press @ 70% 3RM 200m Run 12 AKBS 200m Run 15 Hand Release Push ups 200m Run

Read More