CrossFit Athletic Group

Warm-up

Try not to eat all of the cookies... Save some for afterwards!

WOD 1

"Christmas Eve Commotion"

AMRAP in 8 minutes of:

12 Hand-release push-ups (partner 1)

12 Hand-release push-ups (partner 2)

25 Partner anchored situps

WOD 2

"Magi Mile" modified

As Many Wall Balls As Possible in 12 Minutes*

*One partner must run to the garage door and back while the other completes wall balls, then partner switch and continue the count until the time is up.

WOD 3

"Twelve Days of Burpees"

Complete the ladder for time:

Partner 1 - 12 burpees, sprint to middle of parking lot and back

Partner 2 - 11 burpees, sprint

Partner 1 - 10 burpees, sprint

Partner 2 - 9 burpees, sprint

... Down to 1 burpee, sprint

1 point is awarded to first place, 2 points for second, etc. Lowest total after all three workouts wins.

Compare to 12/24/2017

Post total score to comments

Half of the group used the turf and other garage door for 12 Days of Burpees.

Warmup

Box jump

Ring dip

Strict pull-up

Double under

Squat

WOD

Clean, 1-1-1-1-1-1-1 Reps

Compare to 9/15/2015

Post highest weight to comments

Emma Wonsil. 175-lbs. Nuff said.

Warmup

3 rounds of

Handstand

Squats

Knees to elbows

Double unders

Kettlebell swings

WOD

"As Many Rounds As Possible" in 15 Minutes:

10 floor press

10 strict pull-ups

max rep dumbbell thruster

Post total reps for thrusters to comments

Ryan Anderson stopped in between basketball tourneys for a quick workout.

"Finding Nemo"

Marlin's Workout:

16 Bad Joke Burpees (they're inverted, that's the joke...)

60 Bruce's Intervention Hip Extensions (10/25# plate)

20 Over-Unders at the Trench

80 Jellyfish Junction Jump Ropes (Double Unders)

3 Crush's EAC Carries (45/25# plate to sidewalk and back)

10 Squirt's Exit Strategy Muscle-Ups

42 Wallaby Way Wall Balls

Nemo's Workout:

80 Touch the Butt Squats

10 Tank Shuffles

40 Jacques' Power Cleans (15/12/10# dumbbells)

45 Pebble Tosses (14/10/6# med ball, 12 feet)

60 Darla's Death Grip Kips

20 Lucky Fin Flopees (One-arm Burpees)

*Both Marlin and Nemo must complete each exercise before moving on to the next exercise together.

**Before each exercise, both partners Just Keep Swimming (run 200 m).

Post final time / thoughts to comments

The Marlin/Nemo board.

Warmup

2 rounds, 20-30 seconds of

Squat

Kettlebell swing

Jump rope

Ring row

Tuck hold

WOD

Complete as many rounds as possible in 10 minutes of:

 50 double-unders

 135-lb. back squats, 10 reps

Post total rounds completed to comments

A very beardless Kyle Anderson is back for a week or so before leaving us again. He's still as goony as ever, but still great to have around.

Warmup

3 rounds of

Squat

L-hang

Hip extension

Rope climb

Ring hold

WOD

Every 2 minutes for 7 rounds perform:

3 deadlifts

Sprint to sidewalk and back

Post best and worst time to comments.

The moms at the 5:30 session - Mrs. Pip, Mrs. Anderson, and Mama V.

Today's Campus Improv

Warmup

3 rounds

Arch rock

Pistol

Pull-up

Running jump rope

Push-up

WOD

For time:

Run 400 meters

Rest 2 minutes

Run 400 meters

Rest 3 minutes

Run 800 meters

Post total time (including rest) to comments

Compare to 3/22/16

Hannah Kimmel kicked Ricky Carey's ass. That is all.