CrossFit Athletic Group

Warmup

WOD

3 rounds for time of:

Run 800 meters

30 pull-ups

40 push-ups

50 squats

Post time to comments.

Mr. Malak did 200-m sandbag walks instead of his usual bike sub. By the last round he was a hot mess.

Warmup

WOD

4 rounds for time of:

50 sumo deadlift high pulls

Ring push-up/dip practice

Strict toes to bar practice

*split into teams of three, one person at each station, rotate on 50 sdhp

Post time to comments.

Sarah Curtis was able to keep the rings/shoulders in a good position today.

Warmup

WOD

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

Hannah Dutz had a great day of Overhead squats, and I was especially impressed with the confidence she had in bailing out on reps.

Warmup

WOD

4 rounds for time of:

:30 L-sit

30 thrusters

45 double unders

Post time to comments.

Dillon and the rest of the crew were not too thrilled with the "thrusters had to be unbroken" condition forthis workout. She also did all 45 double unders for the last two rounds.

Warmup

WOD

5 rounds of:

2:00 hang power snatch

2:00 handstand push-up

Post total hang power snatch to comments.

Zander's got some muscles on that 110-lb. body of his.

Warmup

WOD

5 rounds for time of:

Run 400 meters

15 deadlifts

*split into teams of two, one partner runs while the other practices slow sit-ups, each partner does 5 rounds.

Post time to comments.

We had some snow show up for the 12 noon session and Mr. Van and Anto had a particularly fun time running in it.

Warmup

WOD

Complete as many rounds as possible in 20 minutes of:

15 burpees

15 back squats

Post rounds completed to comments.

Evan used bodyweight today (235) and did 15 the first round and 10 the rest of the rounds.