CrossFit Athletic Group

Warmup

2 rounds 

Kb swing

Push-up

Hollow rock

Pull-up

Handstand

WOD

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Split jerk 5-5-5-5-5 reps

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With most people, we kept the weight light on the push jerks or split jerks to work on technique.

Warmup

Mobility

WOD

3 rounds of partner "tag" of:

5 deadlifts

5 burpees

5 overhead squats

5 burpees

Rest 4 minutes.

One partner starts at deadlifts and the other starts at overhead squats. They play "tag" for 3 minutes and try to catch their partner. If a partner is caught, then the pair rests for the remainder of the time. 

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This was a tough one. Neither Jack or Chris caught the other so they had to grind out the whole last round, and as you can see, it took its toll.

Warmup

2 rounds

Push-up

Hip extension

Running jump rope

L-hold

Squat

Hollow rock

WOD

Sham - scaled 

7 rounds for time of:

11 body-weight deadlifts

100-meter sprint

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A packed house at the 11 am session. Ryan Anderson (running down the middle) even joined us while he's between basketball seasons.

Warmup

Joint mobility drillz

WOD

For time:

800m run

44 kettlebell swings

44 wallball shots

11 ground to overheads

11 thrusters

11 handstand push-ups

11 hang squat cleans

11 chest-to-bar pull-ups

11 shoulder to overheads

11 back squats

11 power cleans

44 wallball shots

44 kettlebell swings

800m run

Partner up and divide reps as needed.

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East Side and West Side pose for a photo after the workout.

Warm-up

Run to hill

Pose drills

WOD

4 sprints up the less step side of Lamphere Hill

Warmup

AMRAP in 10 minutes of:

Run (bar sign)

10 sec. l-hang

10 burpees (nopush-up)

10 lunges

10 sec. ring hold

WOD

3 rounds for quality:

20 strict pull-ups

20 strict ring dips

10 turkish get-ups

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Steve Zelenak, Aaron Sabal, Cap'n Jack Trastevere. 5:30 pm session.

Today's Campus Improv

Warmup

3 rounds

Hollow rock

Squat

Handstand

Push-up

Box jump

WOD

Clean and jerk 3-3-3-3-3 reps

Compare to 9/8/2014

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Rachael Kroll's shoulders were feeling okay today so she did the full movement. Finished at 105 lbs.

Today's Campus Improv