CrossFit Athletic Group

Warmup

3 rounds of

Push-up

Running Jump Rope

Hollow Rock

Pistol/Lunge

Pull-up

WOD

As many rounds as possible in 20 minutes of:

400 m run

20 sumo deadlift high pulls

10 push-ups

Post rounds completed/thoughts to comments

Amy and Shannon came back today! Here's our favorite Canadian on the p-bars dueling it out with Jacqueline. 

Warmup

Skin-the-cat progressions

Back lever progressions

Partner WOD

As a pair, complete:

50 clean and jerks

75 burpees

At 0:00, 2:00, 4:00, 6:00, ... sprint 100 m until the workout is completed.

Post final time/thoughts to comments

Mariah holding a back lever with Ricky and Pryde on the spot.

Warmup

"Deathly Hollow Rocks"

then

2 rounds of

Handstand

Kettlebell swing

Candlestick roll

Squat

Skill burpee

"Harry Potter Theme"

Year 1: Broomstick Overhead squats

Year 2: Chamber of Situps

Year 3: Berti Bott's Every Flavor Burpees

Year 4: Hagrid's Hang power cleans

Year 5: Goblet of Squats

Year 6: Weasley Wallballs

Year 7: Hermione Hops (tire jumps)

Individuals are split into 4 houses. Each house is split into teams of two/three.

Each station goes for 3 minutes. Three athletes work at each station (one at a time).

Total reps for every station is added up for house points.

Winner gets the House Cup!

Big group for the final team workout of the summer.

Champion's club/Mom's club:

Warm-up

2 rounds of 10 reps

squat

abmat sit-ups

lunges

double unders

ring dip/hold

pull-ups

Mobility

4 minutes of single lacrosse ball to shoulder (2 per side)

4 minutes of couch stretch (2 per leg)

Workout

5 rounds of

2 strict press

10 russian kb swings

15 double unders (or 30 singles)

Post thoughts and times to comments

Warmup

3 rounds

Hollow Rock

Pullup

GHD situp (5x)

Ring dip

Double under

Overhead squat

WOD

5 rounds for time

15 deadlift

15 pushup

Post times/thoughts to comments

Mrs. Pip and Mrs. Carey with newcomer Angie Kadawaki.

Champion's club

Warm-up

3rds of 10 reps

abmat sit-ups

back extension

squat

handstand or ring hold

box jump

push-ups

Workout 1

10 RM Front Squat

followed by

60 yard pro-agility variations

5-10-15 sprint/backpedal shuttle x 2

10-20 ladder x 2

30 shuttle x 2

Workout 2 (in place of pro-agility variations)

5 rounds of

200 meter

15 sit-ups

30 singles w/ jump rope

Post times/weights and thoughts to comments

Champion's Club:

Warm-up

2 rds of 12 reps

squat

lunge

push-up (2nd round can be replaced with a max rep set of bench press @ 65/95/or 135)

handstand hold

hollow rock

double unders

Workout:

300 meter run

5 rounds of

5 Db push presses

10 Pull-ups

Finish off w/ 15 burpees.

Post thoughts and times to comments