CrossFit Athletic Group

Warmup

2 rounds

Hollow rock

Pull-up

Back extension

Squat

Double under

Ring hold

WOD

Deadlift

1-1-1-1-1-1-1

Compare to your CrossFit Total from 2/12/2012

Caitlyn. 175 lbs.

Warmup

2 rounds

Handstand (wide grip)

Hollow rock

Back extension

Double under

Singles (30x)

PVC Overhead squat

WOD

Snatch

1-1-1-1-1-1-1

Post weights to comments

Abby and Hanna.

Warmup

3 rounds

Hollow rock

Handstand

Squat

Double under

Pull-up

Ring dip

WOD 1

Clean & Jerk

1-1-1-1-1-1-1

WOD 2

AMRAP in 6 mins of:

2 med ball cleans

7 Abmat situps

10 Squats

Compare the clean & jerk to 1/30/2012

Post weight/time/thoughts to comments

2:30 middle schoolers showing off. Geena's first workout!

Warmup

1-3 rounds

Handstand

Hollow rock

Back extension

Squat

Double under

Pullup

WOD

"CrossFit Total"

Back squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

In this workout, you use a few sets to warm up, then you choose a starting weight. Once that choice is made, you have 3 attempts to perform a 1-rep max. Think, Lifts 4 Gifts.

Post your weights to each of the lifts to comments.

Lynnette was in absolute Beast Mode today!! Highest back squat and press of any girl.

Warmup

2 rounds

Hollow rock

Handstand

Pullup

Ring dip

Squat

Double under

WOD

Clean

1-1-1-1-1-1-1

Compare to 7/14/2011

Post weight/pr to comments

Warmup

2 rounds

Handstand

Hollow rock

Pushup

GHD Situp x5

Double under

PVC overhead squat

WOD

Clean & Jerk

1-1-1-1-1-1-1

Compare to 11/12/2011

Post weight to comments

Bubs. 105 lbs. Don't pull early!!

Warmup

2 rounds

Hollow Rock

Hanstand

Pullup

Pushup

Squat

WOD

Snatch (power, squat, or split)

1-1-1-1-1-1-1

Post weight/thoughts to comments

What's the most important part on any Olympic Lift? Full hip extension!!