CrossFit Athletic Group

Warmup

3 rounds

L-hang

Squat

Handstand

Rope climb

Kb swing

WOD

Complete as many rounds as possible in 12 minutes of:

2 clean and jerks

10 lunges

15 sec. hollow body hold

Post rounds completed to comments.

Jack actually had good form on clean and jerks today.

Warmup

3 rounds

L-hang

Squat

Handstand

Hip extension

Kettlebell swing

Pull-up

WOD

Time Priority Diane

For reps:

60 seconds of deadlifts, 225 lb.

60 seconds of handstand push-ups

45 seconds of deadlifts, 225 lb.

45 seconds of handstand push-ups

30 seconds of deadlifts, 225 lb.

30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Post total reps completed for each exercise to comments.

Jackback!!!!!

Today's Campus Improv

Warmup

Mobility

WOD

3 rounds of partner "tag" of:

5 deadlifts

5 burpees

5 overhead squats

5 burpees

Rest 4 minutes.

One partner starts at deadlifts and the other starts at overhead squats. They play "tag" for 3 minutes and try to catch their partner. If a partner is caught, then the pair rests for the remainder of the time. 

Post weights/thoughts to comments.

This was a tough one. Neither Jack or Chris caught the other so they had to grind out the whole last round, and as you can see, it took its toll.

Warmup

HSPU

Squat

Kip

Dip

Hollow rock

Kb swing

WOD

21 push-ups

5 rope climbs

15 push-ups

3 rope climbs

9 push-ups

1 rope climb

Post time/thoughts to comments.

Cap'n Jack went to 45's and 25's until the middle of the round of 15, when he took the 25's off.

Warmup

AMRAP in 10 minutes of:

Run (bar sign)

10 sec. l-hang

10 burpees (nopush-up)

10 lunges

10 sec. ring hold

WOD

3 rounds for quality:

20 strict pull-ups

20 strict ring dips

10 turkish get-ups

Post time/thoughts to comments.

Steve Zelenak, Aaron Sabal, Cap'n Jack Trastevere. 5:30 pm session.

Today's Campus Improv

Warmup

3 rounds

Handstand

Squat

L-seat

Pull-up

Double under

Kb swing

WOD

Diane

21-15-9 reps for time of:

225-lb. deadlifts

Handstand push-ups

Compare 3/3/2014

Post time to comments.

Murley and Cap'n Jack went head-to-head at the 5 pm session. Rx'd for both.

Warmup

Candlestick rolls, backward rolls, forward rolls, and underbar vaults progressions

Partner WOD

As Many Rounds As Possible of

3 Dumbbell muscle cleans

6 Burpees

Partner 1 works for 30 seconds, then partner 2 works for 30 seconds, starting where partner 1 left off.

Rest 1 minute, repeat for 8 rounds

Post highest and lowest round totals to comments

Cap'n Jack and Murley. Champions Club OG's at the 11 am session trying to get a head start on the timer. There were definitely some sketchy reps going on today.