CrossFit Athletic Group

Champion's Club

WU

3 rounds of 12 reps

Lunge

Hollow Rock

Squat

Back Extension

Handstand Hold

Bench Press (3rd do a max rep test @ 45/65/95/135/185)

Workout

15 minute AMRAP of

21 Deadlifts

400 meter run

(in-season 8 minutes)

Post thoughts and times to comments

Newcomers Alison and Amanda working on the push press. Time to work on the over extension...

Champion's Club

WU

3rds of 12 reps of

Hollow rock

Squat

Pull-ups

Lunge

Back Extension

Handstand Hold

Workout

Version 1 (partners)

6 min AMRAP of

10 burpees (5 burpees every subsequent round) 

40 yard farmer's walk

partners alternate rounds

Version 2 (individual)

6 min AMRAP of

10 burpees (5 burpees every subsequent round)

40 yard farmer's walk

post rounds and thoughts to comments

Champion's Club

WU

3 rounds of 12 reps

Lunges

Squats

Hollow Rock

Handstand Hold

Back Extension

Pull-ups

Workout

4 rounds

10 Thrusters

10 Box Jumps

1 minute rest between rounds

Post total time and thoughts to comments

Connor. 4:00 session. He needs a nickname!

Champion's Club

WU

2rds of 10 reps

Lunges

Handstand Hold

Abmat sit-ups (diamond style)

Pull-ups

Squat

Ring Hold

Workout 1

6 minute AMRAP of:

3 power cleans (hang power cleans for newcomers)

6 bar facing burpees

(level 0 - 15/level 1 - 45lbs/level 2 - 65lbs/level 3 - 95lbs/level 4 - 135lbs/level 5 - 155lbs) 

Workout 2

Mary's birthday bash

50 squats + 1 burpee

50 abmat sit-ups + 1 burpee

50 kb swings + 1 burpee

50 push-ups +1 burpee

50 jump rope singles +1 burpee

post thoughts and scores/times to comments 

Champion's Club

WU

2 rounds of 10 reps

hollow rock

lunges

squats

ring hold

handstand work

jump rope

Shoulder mobility drills

Workout

2 rds of:

pull-ups

push-ups

kb swings

30 seconds of work/1 minute of rest (score is combined reps)

and

30 seconds of max reps burpees

post score and thoughts to comments

Champion's Club

WU

3 rds of 10-12 reps (or 10-12 second hold)

Handstand hold

Hollow rock

Pull-ups

Jump Rope

Ring Hold

Squat

Workout

AMRAP in 8 minutes of:

3 Power Cleans'

5 Push-ups

7 Box Jumps

(looking for good hollow position on the push-ups and box jumps)

Post rounds and thoughts to comments

Show, Jacob, Ryan Lass. Wallball/situp couplet from yesterday.

Champion's Club:

"Free for all Friday" (athlete chooses one)

Workout 1 "kickin' up our heels at the volley ball"

AMRAP in 8 minutes of:

3 pull-ups

5 power cleans

7 knees to elbows

Workout 2 "strength bias: thunder and double unders"

strength: 1 rep max for rack jerk

metcon:

at 0-2-4-6-8

3 narrow grip bench press

max reps double unders (rest of first minute)

rest 1 minute

workout 3 "the babysitters club: death by pull-ups"

1 pull-up the 1st minute

2 pull-ups the 2nd minute

...

workout 4 "the new-bies vs the old-bies"

partner AMRAP in 8 minutes of:

5 angry gorilla deadlifts

25 yard shuttle sprint

5 burpees

(one partner working at a time) 

post workout and thoughts to comments