CrossFit Athletic Group

Warmup

WOD

Snow football (aka, smear the queer) at the park

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Warmup

WOD

Run 10k

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Warmup

Workout 1

Complete as many toes to bar as possible in 3 minutes

Workout 2

3 rounds for time of:

Broad jump length of turf

Medicine ball throw 2x the number of jumps

Workout 3

Find a 1-rep max clean and jerk in 15 minutes

Workout 4

Swim (crab walk/somersault) 3 lengths of the turf

Bike to Dorchester

Swim 3 lengths of the turf

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Warmup

WOD 

Workout 1

Run 800 meters 

Bike to Dorchester 

Run 800 meters 

Workout 2

Max handstand hold time 

Workout 3 

Run 800 meters 

Bike to Dorchester 

Run 800 meters 

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Warmup

WOD

"4 Corners"

Exchange and Red Red

or

Exchange and Dorchester

*do 40 push-ups at each corner of one park and 40 sit-ups at each corner of the other

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Warmup

WOD

Two rounds for time of:

Run to Dorchester

Lunge to the baseball field and back to the sidewalk

Run back to the gym

Do sit-ups equal to the number of lunge steps taken

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Warmup

WOD

"Roads and Push-ups"

Exchange

Red Run

Dorchester

Lessenger

*do your max set push-up number at the basketball hop at each park

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