Category: W.O.D.

CrossFit Georgetown - CrossFitPC - LIGHT CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Scaps, Lats, Traps, Delts, Thoracic Spine, Banded Shoulder Stretch (green band) Activation: 1x10 M-Y-T's (orange band)Warm-up3x 10 Pass Throughs 5 Push ups 10 Banded Pull apartsGymnastics10 - 15 MIN working on HSPU/ HS Walking progressions A. Hand position to head B. Wall use C. Kip use D. Where to rest E. Not going to failure 1. Wall Walks 2. Shoulder Taps (walking) 3. Strict 4. Kipping 5. DefecitScap Raises

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CrossFit Georgetown - CrossFitPC- HEAVY CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Calfs, Shins, Quads, IT Band, Glutes, Scaps Activation: 1x10/10 Pallof Press (orange/red band)Warm-upDodge Ball! Coaches choice on movements Play through 3xMetcon (AMRAP - Rounds and Reps)20min AMRAP Teams of 3 Follow the leader style400m run 20 Wall Balls 50 DU 10 Lungsters (50/35)

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CrossFit Georgetown - CrossFitPC - HEAVY CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Lower Back, Glutes, Hamstrings, Psoas Activation: 1x10 Banded GoodmorningsWarm-up3x 10 Banded Walks front to back 100m run 10 Barbell Good morningsDeadlift3x5 @70% 1 RMMetcon (Time)4RFT100m Farmers Carry (70/53) 10 Double KB DL (70/53) 400m Row 8 T2B

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CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Rollers: Quads, Glutes, Inside Quad, Calfs, Thoracic Spine Lacrosse Balls: Scaps, Delts, Lats, Upper Butt, ShinsWarm-upWith a partner: 3x 100m run ball carry 10 Wt. Ball pass sit ups 20 Wt. Ball russian twist 10 Air squat + ball tossMetcon (AMRAP - Rounds)Follow the Leader 25minute AMRAP * Can't pass the person in front of you * Only complete rounds by the whole team count10 HSPU 9/6 Cal AB 15 AKBS (53/35) 20 Wt. Sit ups (45/25) 10 DB

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CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads, IT Band, Glutes, Lower Back, Psoas, PVC Pipe Shoulder stretches Activation: 1x10 Banded Deadbug (red/orange band)Warm-up3min AB/Rower ---THEN--- 2x 10 Baned walks front to back (green/black) 10 Air squats 10 Leg swings side to sideFront Squat3x6 @ 70% 1RMMetcon (5 Rounds for reps)1:00on/3:00off x5 (Obj. Sprint - hit same # of burpees) 4 Power Cleans (185/125) Remaining time max burpees over the bar

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