W.O.D.

11.14.18 – STRENGTH DAY

CrossFit Georgetown - CrossFit11.17.18 - NO COMMUNITY WOD- out at TTT supporting clients 11.22.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.23.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.24.18 - Thanksgiving Party 10AM-12PM Family friendlyView Public WhiteboardActivationFoam Roll: Pecs, Shoulders, Thoracic Spine Activation: 2x 10 External Banded Rotations 10 Internal Banded Rotations 10 Banded OH PUlls 10 Banded Pull ApartsWarm-up3 min AB 2x 10 push ups 10 sit ups 10 BB back rowBench Press10 MIN to find your daily 1RM reccommend: 5-5-3-3-1-1-1.. till failure or time is upMetcon (Time)4 RFTTake 60% of your daily 1RM 4 RFT 15/12 cal

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11.13.18 – TEAM TUESDAY

CrossFit Georgetown - CrossFit11.17.18 - NO COMMUNITY WOD- out at TTT supporting clients 11.22.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.23.18 - NO CLASSES JUST COMMUNITY WOD 9-10AM 11.24.18 - Thanksgiving Party 10AM-12PM Family friendlyView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Calfs Hip flexor stretches on box Activation: 2x 10 Banded Dead BugWarm-up3x 200m row or :45sec on AB 10 jumping Air Squats 7 push upsActivationFoam Roll: Quads, IT Band, Psoas, Calfs Hip Flexor Stretch on Box Activation: 2x 10 Banded Dead BugGymnasticsTABATA - with PVC Pipe x2 Hollow Body SupermanMetcon (Time)Triple Threat Throwdown Team WOD Teams of

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11.12.18

CrossFit Georgetown - CrossFit11.17.18 - Gym Closed - out at TTT supporting clients 11.24.18 - Thanksgiving Party 10-12View Public WhiteboardActivationFoam Roll: Quads, IT Band, Hamstrings (ball on box), Shoulders - pvc pipe, bands, ball 2x 10 Wall Dead Bug Activation:Warm-up3 min on bike or rower --THEN-- Empty Barbell x3 10 Good Mornings (barbell on back) 10 Front Squats 10 Strict PressLift BreakdownDeadlifts Hang Power Clean Push Jerks Go over DB version for anyone not comfortable with barbellDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor

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11.10.18

CrossFit Georgetown - CrossFitNO 5:30PM CLASS - COME TO THE AM CLASSES OR DO THE ROWING RELAY WHILE YOU ARE THERE! GRAND RE-OPENING 5-7PM FREE BEER, WINE, & OTHER DRINKS TACO FOOD TRUCK LOCAL HEALTH VENDORSView Public WhiteboardActivationFoam Roll: Quads, Butt, Upper Back, IT Band Activation: x2 10 Banded lat pull downs 10 Banded OH pulls 10 Banded OH squatsWarm-up2x 10 Banded Walks side to side 10 Goblet Squats (GBS) 10 Leg Swings front to backMetcon (Time)AB Relay RelayEven amount of players behind each AB. Each person will bike for 1min then switch: Mark to hit is 200calMetcon (Time)Wall Ball

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11.09.18

CrossFit Georgetown - CrossFitBRO SESH!View Public WhiteboardActivationFoam Roll: Shoulders (lacrosses ball), biceps, pecs Activation: 2x 10 Banded SupermanWarm-up3 min AB/Rower ---THEN--- x4 12 Pass Throughs 9 Banded Pull Aparts 6 Banded CurlsRun the Rack (10-10-10-10-10...till failure)*Bicep Curls* Start at a light weight (5/10lbs) do 10 reps at that light weight, no rest, increase weight 10 reps, no rest, increase weight 10 reps....till you failSkull Crushers (7-7-7-7)Tricep Skull Crushers + Tricep Press out. 4x7 increase weight each roundChin Ups (5-5-5-5)Supinated hand position. Strict Chin ups, can add weight if needed.Banded Tricep Pull Downs (8-8-8-8)2 bands of the same resistance and a

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