Category: W.O.D.

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Psoas, Banded Hi pFlexors Activation: 1x20 Banded Deadbug (red/orange band)Warm-up2x 200m Run 10 Leg swings front to back 6 BurpeesA1: Front Squat3x8 @ 60% 3RMA2: Bulgarian Split SquatWith Dumbbells or KB. Hold one in each hand. Measure one 1/2 steps out from back foot. Place back foot on box/bench. Squat down3x6 stay a steady weight with DBMetcon (Time)4 RFT100m Sled Drag (200/155) 10 Burpee Box Jump Overs (24/20) 10 T2B

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AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Delts, Lats, Traps Activation: 1x10 Internal/External Rotations (orange band)Warm-up2x 5/5 KB arm bar stretch 10 Pass throughs 6 Cal ABA1: Shoulder Press5x8 @ 55% 3RMA2: 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.5x6 on each armMetcon (5 Rounds for calories)2:00on/1:00off x5 (Obj. same cals each round)6 pull ups 6 DB Push Press (50/35) remaining time is Cal AB

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AnnouncementsMar 7 - Oly Class Mar 8 - Athleta @ the Domain 1-3PM 20% off ENTIRE purchase Mar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Calfs, Shins, ScapsWarm-up2x 5 Ring Rows 10 Push ups 15 Air squatsBert (Time)For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while

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AnnouncementsMar 7 - Oly Class Mar 8 - Athleta @ the Domain 1-3PM 20% off ENTIRE purchase Mar 21 - Oly Class CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Lats, Traps, Wrist, PVC Pipe Shoulder Stretches Activation: 1x20 Banded OH Squats (orange band)Warm-up2x 10 Muscle Snatch 10 OH Squats 10 Behind the neck Press 200m RunSnatch Balance4x3 increase weight each round Dip + Drop under bar - full squatSnatch4x3 increase weight each roundMetcon (Time)4 RFT 15 min time cap Obj. Heavy2 Snatch @ 90% 3RM 8 T2B 9/6 Cal AB

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AnnouncementsMar 7 - Oly Class Mar 8 - Athleta @ the Domain 1-3PM 20% off ENTIRE purchase Mar 21 - Oly Class CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Pecs, Scaps, Traps, Thoracic Spine Activation: 1x10 3-way banded pull aparts (forehead, chest, lower chest)Warm-up3x 10 Banded Bicep Curls 10 Banded Lat pull downs 10 Banded Pull apartsA1: Incline Bench Press4x5 increase weight each round Tempo: 31X3A2: Barbell Reverse Curlhttps://youtu.be/eGMP9i0tnL84x5 increase weight each round Tempo: 31X3B1: Bent Over Double KB Rowhttps://www.youtube.com/watch?v=5j_dP8nT54w4x6 Same Weight Tempo: 3133Metcon (4 Rounds for reps)3:00on/1:00 off x4 Obj. Repeatable pace - Sprint Start back at the top

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