CrossFit Athletic Group

Warmup

2 rounds

Hollow rock

Pull-up

Squat

Push-up

Kettlebell swing

WOD

Deadlift 3-3-3-3-3

Compare to 1/28/2013

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Sydni coaching Crystal and Joyce through their max effort deadlifts today.

Warmup

2 rounds

Hollow rock

Handstand

Push-up

Pistol/lunge

Double under

WOD

2 rounds for time:

50 Squats

40 Kettlebell swings

30 Pull-ups

20 Burpees

10 Handstand push-ups

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Joyce, Mrs. Carey, Crystal.

Warmup

2 rounds

Hollow rock

Handstand

Pull-up

Push-up

Double under

WOD

Three rounds for time of:

Front lunge with barbell, 25 reps

Push jerk, 15 reps

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Hip extension and internal rotation. 5:30 pm session.

Warmup

2 rounds

Hollow rock

Squat

Double under

Ring hold

Push-up

Pull-up

WOD

21-15-9 reps of:

Deadlift

Squat

Compare to 6/21/2012

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Joyce (middle) deadlifting with former students Kyle and Pudge.

Warmup

2 rounds

Handstand

Hollow rock

Pull-up

Squat

Double under

Wallball

WOD

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

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Katie B and Pudge reunited with Mrs. Coyne. 6 pm session

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Normal Wednesday workout schedule tomorrow

10 am. 1:30 pm. 6 pm.

Warmup

2 rounds

Ring hold/dip

Squat

Hollow rock

Push-up

GHD Situp

Back extension

WOD

"SQT"

Three Rounds for time:

Clean & Jerk, 10 reps

Sprint 260m

Post time/thoughts to comments

Dip, jump with the Mom's Club. Form was spot on.

Warmup

3 rounds

Hollow rock

Pull-up

Handstand

Squat

Ring hold

Double under

WOD

Front squat 3-3-3-3-3 reps

Compare to 2/13/2012

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Aaron and Joyce. Squats are getting much better!