CrossFit Athletic Group

Warmup

WOD 

As many rounds as possible in 20 minutes of: 

2 rounds of: 

10 box jumps 

10 kettlebell swings 

Handstand push up practice 

*In teams on two, partner 1 completes 2 rounds of couplet, while partner 2 practices handstands push up. Then switch.

Post rounds completed to comments. 

Warmup

WOD

The Hill with Push-ups

5 rounds

Short hill sprint

20 or 10 strict push-ups

Post attendance to comments.

Mobility

Thoracic spine scrub

Lat smash

Global extension

Hang

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Just wait till I hit my growth spurt Chase.

Warmup

WOD

5 rounds of:

1:00 one-arm overhead squat

1:00 floor press

1:00 jump rope

Post total reps for floor press with weight used to comments.

10 AM rookies performing the floor press.

Mobility

Butt smashing

Couch stretch

WOD

The Hill for parents

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Be back soon.

Warmup

3 rounds

Handstand

Kip

Hollow rock

Arch rock

Push-up

Kb swing

WOD

Fran

21-15-9 reps for time of:

95-lb. thrusters

Pull-ups

Compare to 11/27/2017

Post time to comments.

I'm ashamed to say I forgot how bad this one hurts. Thanks to the 6:30 session for letting me jump in!

"Lifts 4 Gifts 2017"

Back squat, 1 rep

Press, 1 rep

Deadlift ladder

*Heat 1 weights: 115/135/155/185/205/225/250/*Call it

**Heat 2 weights: 275/315/340/365/385/405/425/*Call it

***:30 at each station with :30 to rotate. 1 point = every rep. 5 points for each move up the ladder. 20 points for lifting the final weight (may also add weight to the bar for attempt)

Compare to 12/17/2016

Post loads and ladder points to comments.

Jacob talked me into jumping in the deadlift ladder cold and I am actually pretty happy with myself for making 385 on my last lift. 405 was not budging, though. This was a nice pose at 365 with four fine gentlemen behind me.