CrossFit Athletic Group

Warmup

3 rounds

Hollow rock

PVC Overhead squat

Handstand

Hip extension

Pull-up

WOD 1

21-15-9 reps fortime of:

Toes-to-bar

115-lb. snatch

WOD 2

Holloween 2014

Divide candy into 4 categories: Chocolate, Chips etc., Fruit candy, Suckers, and Fruit candy

Two rounds for time of:

323 Crunch bar Crunches

46 Kettle Cooked Kettlebells

Fruit by the foot (75 feet rope climb)

39 Dum-Dum pops

*split into teamsof two and divide work however strategized in any order

Post time and which workout to comments

Halloween crew: EP, JZ, Aaron Sexton, Erin Kav, Megan Kav, Katie Shakes

Warmup

3 rounds

Handstand

Hollow rock

Squat

Pull-up

Kettlebell swing

WOD

With a continuously running clock complete 5 thrusters every minute. 

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Post the highest weight to comments and total reps at that weight.

Ghosts of the 6:30 pm session.

Warmup

2 rounds

Hollow rock

Pistol/lunge

Handstand

Running jump rope

Kettlebell swing

WOD

For time:

Run 400 meters

50 pull-ups

Run 400 meters

50 push-ups

Run 400 meters

50 sit-ups

Run 400 meters

50 squats

Post time/thoughts to comments

The after school session hits softball to the front of the shoulder mobility before the workout.

Warmup

3 rounds

Hollow rock

Handstand

Push-up

Kettlebell swing

Pull-up

WOD

Push jerk 3-3-3-3-3 reps

Compare to the most recent 5 rep max and 1 rep max

Post loads to comments

For time:

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell**

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders

*split into partners and complete reps however strategized

**must be partner lunges

Post time/thoughts to comments

EP and Elizabeth going head to head against Megan and Jacqueline on partner lunges.

Warmup

3 rounds

Rope climb

Pull-up

Squat

Hollow rock

Kettlebell swing

WOD

Complete as many rounds as possible in 10 minutes of:

10 GHD sit-ups

15 push-ups

10 GHD sit-ups

30 squats

Post times/thoughts to comments.

Cap'n Jack and the Kavanaughs making smooth transitions out of the secret GHD at the 5:30 pm session.

Warmup

3 rounds

Hollow rock

Running jump rope

Squat

Push-up

Pull-up

WOD

Abbate - scaled

For time:

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 400 meters

155-lb. clean and jerks, 21 reps

Run 800 meters

Post time/thoughts to comments

The 6:30 session had a great night time workout. Good running form all around.