CrossFit Athletic Group

Warmup

3 rounds

Hollow rock

Squat

Kip

Kb swing

WOD

For time:

Run 800 meters

30 clean and jerks

Run 800 meters

Post time to comments.

Conamora and Jacqueline at the kids session - a Champions Club duo that we will hopefully be seeing make waves at the gym in years to come.

Warmup

Rope Climb

Squat

Handstand work

WOD

Complete as many rounds as possible in 15 minutes of:

50 squats

*split into teams of two, one partner works while the other does freestanding handstand (first 5 minutes), handstand walk (second 5 minutes), or handstand push-up (last 5 minutes) practice.

Post rounds completed to comments.

Another day of really solid technique for Jacqueline Asmar at the kids session.

Warmup

3 rounds

Pistol

Handstand

Hollow rock

Jump rope

Push-up

WOD

Complete as many rounds as possible in 15 minutes of:

50 double-unders

25 dumbbell push press

*split into teams of two, one partner works on the couplet while the other does weighted step-ups for quality

Post rounds completed to comments.

We ran our first Sunday middle school session of the fall today. This one featured two graduates from our Babies session: Jacqueline and Conamora. They both performed really well today!

Mobility

Ankle voodoo band

Post attendance to comments.

We only had three kids at the babies session this morning, and they all did an attempted "regular" CrossFit workout. It went pretty well!

Warmup

Handstand practice

WOD

5 rounds of:

1:00 max reps burpee box jumps

1:00 extended plank

Rest 1 minute

*split into teams of 2, alternate on the first two exercises, then rest together

Post best and worst burpee box jump totals to comments.

Before the Babies session today, Jacqueline Asmar jumped up and grabbed the short pull-up bars for the first time! Great work kiddo!

Warmup

Pistol practice

WOD

Complete as many rounds as possible in 15 minutes of:

1 strict pull-up

4 burpees

*one partner works while other holds an l-sit. switch when the l-sit person has to rest

Post rounds completed to comments.

At the babies session, Jacqueline jumped the furthest with the foam between her feet. She's been steadily getting better just about every day.

Warmup

Flight simulator

Tabata hollow rock

WOD

"Tag"

4 3-minute rounds of:

9 deadlifts

6 burpees

3 hang power cleans

*split into teams of two, one partner starts onthe deadlifts, the other starts on the 4th burpee. Try to catch your partner!

Post wins to comments.

Our babies had a great session today, and ended up putting their handprints on the floor afterwards.