CrossFit Athletic Group

Warmup

Box jump

Ring dip

Strict pull-up

Double under

Squat

WOD

Clean, 1-1-1-1-1-1-1 Reps

Compare to 9/15/2015

Post highest weight to comments

Emma Wonsil. 175-lbs. Nuff said.

Warmup

3 rounds

Hollow rock

Arch rock

Pull-up

Squat

Box jump

WOD

1 minute of hang squat cleans, 45-lb. dumbbells

1 minute of burpees

1 minute of toes-to-bars

2 minutes of hang squat cleans, 45-lb. dumbbells

2 minutes of burpees

2 minute of toes-to-bars

1 minute of hang squat cleans, 45-lb. dumbbells

1 minute of burpees

1 minute of toes-to-bars

Post total reps of each exercise to comments.

Joe is back with us for a short time before taking a summer internship in Wisconsin. Him, Mama V, and Emma were at the 5:30 pm session today.

Warmup

2 rounds

Hollow rock

Squat

Ring hold

Pull-up

Kb swing

WOD

Regional Nate - modified

10 rounds for time of:

1 rope climb

7 strict handstand push-ups

12 dumbbell snatches

Post time to comments.

Murley, Bubs, and Emma. Champions Club OG's at the 3:30 session.

Warmup

3 rounds

Pull-up

Squat

Hollow rock

Dip

Kb swing

Handstand

WOD

Complete as many rounds as possible in 10 minutes of:

40-ft. walking lunge with 45-lb. plate overhead

20 GHD sit-ups

Post rounds completed to comments.

Emma ahead of the 9 am group.

Warmup 

2 rounds

Push-up

Pull-up (strict)

Hollow rock

Box jump

Squat

Hip extension

WOD

7 rounds for time of:

95-lb. sumo deadlift high pulls, 10 reps

10 ring dips

Post time to comments.

Today was Emma's last day with us before leaving off for Italy. She did so much behind the scenes stuff during her 5 months back that made us run smooth - stuff that she never really wanted to do. You guys owe her a big Thank You and a pack of Starbursts - as do I. While she is away, she will be in charge of keeping the Campus Improv people in line. Stay safe and we'll see you on the Christmas Workout Spectacular!

Today's Campus Improv

Warmup

3 rounds

Handstand

Hollow rock

Squat

Double under

Kettlebell swing

Push-up

WOD

Complete as many rounds as possible in 12 minutes of:

 70-lb. dumbbell squat snatches, 10 reps

 20 box jumps, 24-inch box

Post total rounds completed to comments.

Bubs and Emma testing out a voodoo band-assisted warmup today.

Warmup

3 rounds

Double under

Kb swing

Box jump

Rope climb

Hollow rock 

WOD

Complete as many reps as possible in 8 minutes of:

115-lb. shoulder presses

Each time you break, perform 30 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

205-lb. hang power cleans

Each time you break, perform 30 squats

Post number of press and clean reps completed to comments.

Bubs, Murley, and Emma at the 3:15 session - a preview of the 11:30 session this Summer.