Skill + Barbell Cycling

CrossFit Georgetown - CrossFitSATURDAY - CHRISTMAS PARTY 5-10PM WHITE ELEPHANT GIFT EXCHANGE ATHLETA DRINKS POT LUCK BLOW UP SLIDEView Public WhiteboardActivationFoam Roll: Quads, IT Band, Thoracic Spine, Scaps, Psoas Activation: 1x10/10 Laying down Deadbug Pallof Press (orange band)Warm-up2x 10 Pass Throughs 10 Airsquats 10 Ring RowsGymnasticsSpend 10min going over Kipping variations Hollow Body Superman Hand Placement Shoulders Feet together Hip pop Pull + push off barThruster3x6 increase weight each round - working to a heavy 6 repMetcon (Weight)15min EMOMMin 1: 6 Thrusters (135/85) Min 2: 4 T2B Min 3: 6 Power Cleans (135/85)

Read More

Team Tuesday

CrossFit Georgetown - CrossFitSATURDAY - CHRISTMAS PARTY 5-10PM WHITE ELEPHANT GIFT EXCHANGE ATHLETA DRINKS POT LUCK BLOW UP SLIDEView Public WhiteboardActivationFoam Roll: Hamstrings, Lower back, calfs, forearms Activation: 1x10 Standing pallof press (orange band)Warm-up2x 10 leg swings front to back 10 banded walks front to back 9 Cal ABMetcon (AMRAP - Rounds)30min AMRAP (obj. pace)Partner A does 1 full round while Partner B rest - then switch 100m Farmers Carry (70/53) 10 KB Suitecase DL (70/53) 100m Sled drag forwards (205/125)

Read More

Squat Day + Anaerobic

CrossFit Georgetown - CrossFitDecember 7th - Christmas Party!View Public WhiteboardActivationFoam Roll: Thoracic spine, Quads, IT Band, Inside Quad, Banded Hip flexor stretch, PVC Pipe shoulder stretches Activation: 1x10 Banded DeadbugWarm-up2x 10 Barbell Front Squats 10 Banded Walks side to side 6 Cal ABOverhead Squat20 min to find a DAILY 3RMMetcon (3 Rounds for calories):30on/2:00 rest x3 (Obj. all out sprint)AB Sprints - CaloriesMetcon (Time)15-12-9 (Obj. sprint)DB Cleans (50/35) Burpee Box Jumps (24/20)

Read More

Community WOD

CrossFit Georgetown - CrossFitNov 28-30 9AM Class ONLY December 7 - Christmas Party 5-10PMView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Lats, Thoracic Spine Lacrosse Balls: Scaps, Delts, Traps, CalfsWarm-upTeams of 2 2x 20 Partner ball AS toss 20 Russian Twist with ball 100m run with ballMetcon (AMRAP - Rounds)30min AMRAP Follow the Leader (Obj. sustainable pace)400m Run 20 Alt. DB Snatches (50/35) 10 Wall balls 5 Pull ups 10 RKBS (70/53) 20 Slam Balls

Read More

Horizontal Push/Pull

CrossFit Georgetown - CrossFitNov 28-30 9AM Class ONLY December 7 - Christmas Party 5-10PMView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Pecs Activation: 1x10 Banded Pull ApartsWarm-up2x 10 Pass Throughs 5 Push ups 5 Wt. Flys (2.5/5lbs)Bench Press3x8 @ 65% 3RMNegative Pull UpsStarting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight3x6-8 reps use a band if neededRenegade Row3x6 increase weight each roundMetcon (4 Rounds for reps)2:00on/1:00 off (Obj. Repeatable pace)5 Floor Press (155/95) 6 Wt. Sit ups (45/25) 9/6 Cal AB

Read More