CrossFit Athletic Group

Warmup

3 rounds

Squat

Hollow hold

Kb swing

Push-up

Sprint

WOD

For quality:

Overhead squat

Snatch Balance

Hang snatch

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Today was not an Al Money day by any means. Great technique from the big guy.

Warmup

3 rounds

Kip

Handstand

Squat

Hollow hold

Jump rope

WOD

For time:

120 double-unders

60 pull-ups

60 hang power snatches

120 double-unders

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Despite having to come in on the side today, Kroll had a great workout. Being able to do double unders today is a product of her making smart decisions since her bunion surgery a few months ago.

Warmup

3 rounds

Fall

Pistol

Running jump rope

Kb swing

Squat

WOD

5 rounds for time of:

60-second L-sit hold

Run 400 meters

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Poor Alan... I started him off on the 15" boxes today because he looked great during the technique portion. That was quickly scaled to a 20" box, and he struggles his way through the rest of the workout. It was an "Al Money" day, as he likes to call it. Still great versatility for a big guy!

Warmup

3 rounds

Handstnad push-up

Pistol

Kb swing

Jump rope

Run 200m

WOD

For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent

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Mrs. Bass in the building doing some one-on-one sessions after school. She really seems to be trying to step her PE teaching this year, and I'm loving it.

Warmup

2 rounds

Squat

Kb swing

Handstand

Kip

Jump rope

Run

WOD

:30 of dumbbell thrusters, :30 of burpee jump overs

1:00 of dumbbell thrusters, 1:00 of burpee jump overs

1:30 of dumbbell thrusters, 1:30 of burpee jump overs

1:00 of dumbbell thrusters, 1:00 of burpee jump overs

:30 of dumbbell thrusters, :30 of burpee jump overs

*Split into teams of two, eache partner must to prescribed work for each round, alternate one working for allotted time and one resting

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Reggie and Fry decided to use each other as the obstacles to jump over. Others used cracks in the ground of PVC pipes.

Warmup

Joint mobility drillz

27-squat series

WOD

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Compare to 12/30/2014

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Nothing like 90 degrees in September! Mrs. Fitz was feeling the heat at 4:30.

Warmup

3 rounds

Push-up

Squat

Hollow hold

Rope climb

Jump rope

Run

WOD

Front squat 5-5-3-3-3-1-1-1-1-1 reps

*most done for quality at sub-max weight and tempo.

Compare to 6/29/2017

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Mrs. Dawkins is back at it after a few weeks off after a good Summer. Let's hope this stays!