CrossFit Athletic Group

Warmup

WOD

Three rounds for time of:

Run 800 meters

100 squats

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Mobility

Foot mashing

Partner mash

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Warmup

WOD

Four rounds for time of:

Run 400 meters

50 squats

Compare to 2/14/2023

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Warmup

WOD

21-18-15-12-9-6-3 reps of:

Toes through rings

Wallball

Reverse hip extension

Burpee

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Warmup

2 rounds

Squat

Hollow rock

Pull-up

Jump rope

Handstand

WOD

Complete as many rounds as possible in 20 minutes of:

15 burpees

Run 460 meters

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Reggie came prepared today with layers upon layers. And the classic hill shirt from last October's legendary workout.

Warmup

Pull-up

Squat

Kb swing

Hang power clean

Kb swing

WOD

"Harry Potter Theme"

Year 1: Berti Bott's Every Flavor Burpees

Year 2: Chamber of Sit-ups

Year 3: Hagrid's Hang Power Cleans

Year 4: Goblet of Squats

Year 5: Weasley's Wizard Wallballs

Year 6: Slug's Clubs (kb swings)

Year 7: Deathly Hollow Rocks

*Divide pairs into Houses. Perform everything once through for 3 minutes per station. Split up work however strategized.

Compare to 8/29/2015

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We mixed things up a bit for the workout today (see the exercises), but we were also visited by Baby Chase - aka The Boy Who Lived.

Warmup

Parallette Handstand Progressions

Partner WOD

As Many Partner Rounds As Possible in 8 or 12 minutes of:

5 GHD situps or 5 skill burpees

10 one-arm alternating kettlebell swings

Partners rotate upon the completion of 60 or 100 running jump ropes

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