11.03.18

CrossFit Georgetown - CrossFitAirrosti Foam Rolling Clinic FREE @ 8:15 - 9:00AM!! TTT Comp Prep @ 9:00AM Community WOD @ 9:00AMView Public WhiteboardActivationFoam Roll: Lats, Quads, IT Band, Butt, Lower Back Stretches: Hip flexor (band), shoulders (pvc pipe)Warm-upWith your Partner/Team 5 min to get as many meters as possible on rower, switching every 200m 2x 5 pull ups 10 push ups 15 air squatsMetcon (AMRAP - Reps)30min AMRAP30 min AMRAP as a team Switch partners every min x3 1 min: KBS (53/35) 1 min: AB calories 1 min: GBS (53/35) 1 min: Pull ups 1 min: DB Thruster (50/35)

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11.02.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Chest (Lacross Ball & Foam Roller), Shoulders (Lacross ball + wall), Traps (lacross ball), Thoracic Spine (foam rollers +wall) Activation x2 :30 Plate press hold in DB position 10 Banded lat pull downsWarm-up500m Row ---THEN--- 3x 7 Push Ups 7 Wt. Arm circles (2.5/5) 7 Pass Throughs (pvc pipe)Bench Press (4-4-4)80% 1 RM 3x4DB Fly (8-8-8)3x8 DB Fly - keep a steady do-able weight SUPER SET 3x5 Ring Dips (or any dip variation)Metcon (AMRAP - Reps)3:00min on/ 2:00min off X23:00/2:00 As Many REPS as possible in the 3:00min of work 9 Wall Balls

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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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