CrossFit Athletic Group

Warmup

3 rounds

Handstand

Push-up

Squat

Pull-up

Kb swing

Hollow hold

WOD

4 rounds for time of:

95-lb. power snatches, 20 reps

50 double unders

Post time to comments.

Maria did all 50 double unders in rounds 2-4. Nice work kiddo!

Warmup

3 rounds

Kb swing

Hip extension

Handstand

Hollow hold

Pull-up

Squat

WOD

15-12-9 reps for time of:

Toes-to-bar

Wallball shots, 20-lb. ball

95-lb. thruster

Post time to comments.

Mr. Z and Mr. Warthman were neck-and-neck at the 5:30 pm session.

Today's Campus Improv

Warmup

One-arm plank work

WOD

Weston - modified

Complete as many rounds as possible in 20 minutes of:

30 sec. jump rope

15 squat jumps

15 ring rows

*split into teams of two, one partner works while the other does a waited walk x2 sidewalk and back

**first 10 minutes are waiter's walk, second ten are farmer's walk

Compare to 11/29/2012

Post rounds completed to comments.

The baseball kids looked pretty good on their squat jumps today.

Warmup

3 rounds

Hollow hold

Squat

Running jump rope

Kb swing

Hip extension

Ring row

WOD

To be completed every 2 minutes for 10 rounds:

4 deadlifts

8 sec. l-sit

100m sprint

Post fastest and slowest time to comments.

Shannon. No plates. No comment.

Warmup

3 rounds

Squat

Knees to elbows

Handstand

Ring row

Hollow hold

Kb swing

WOD

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Compare to 8/14/2015

Post minutes and reps completed to comments.

Erik Hopkins has been patient with using light weight so far; today he used 20-lb. dumbbells and that is the heaviest he's gone up to this point. If this sophomore stays consistent with his training, I think we might have another JZ-esque athlete in our mix.

Warmup

3 rounds

Squat

Handstand push-up

Hollow hold

Knees to elbows

Ring row

Box jump

WOD

15-12-9 reps for time of:

135-lb. thrusters

Burpees

Post time to comments.

Big Kris back in action today!

Today's Campus Improv

Warmup

3 rounds

Push-up

Squat

Hollow hold

Tuck hold

Box jump

Ring row

WOD

Power clean 3-3-3-3-3 reps

Compare to 7/2/2015 (or hang power clean to 5/25/2016)

Post loads to comments.

Kaleb back in action at the 6:30 pm session. We let some people go to a full squat because their timing was pretty good and didn't want them to worry about depth.

Today's Campus Improv