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

WOD

8-12 Hill sprints

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Warmup

WOD

80's Step Aerobics

Park at Yates Cider Mill

Run to Bloomer Park

Do the stairs with Matt (get it? step aerobics?)

Run back

Eat Donuts and cider and such

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While our gym 80's group busted our butts on the stairs at Bloomer, these pansies enjoyed a relaxing day on the golf course. The fact that I counted their attendance shows how soft I'm getting.

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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