CrossFit Athletic Group

Warmup

WOD 

50-40-30-20-10 reps for time of: 

GHD sit-ups 

Dumbbell deadlifts 

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Warmup

WOD

For time: 

Run 1,000 meters 

Then, 5 rounds for time of: 

20 back extensions 

16 GHD sit-ups 

Then, run 1,000 meters

Or 6:30 session: 

"Michael"

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Warmup

3 rounds

Handstand

Squat

Pull-up

Hollow rock

L-seat

WOD

16.5

21-18-15-12-9-6-3 reps for time of:

95-lb. thrusters

Burpees

Compare to 3/28/2014

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Katie Shakes and Mrs. Carey enjoying the garage door weather at the 6:30 session.

Warmup

3 rounds

Handstand

PVC Overhead squat

Pull-up (strict)

L-hang

Push-up

WOD

Overhead squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Katie Shakes surprised me with her not awful shoulder mobility today. We low-balled it on the way down, so increased the weight on the way up. She topped out at 135 for singles.

Today's Campus Improv

Warmup

3 rounds

Handstand push-up

Squat

Rope climb

Running jump rope

Box jump

L seat

WOD

Rocket - scaled

Complete as many rounds as possible 20 minutes of:

15 Hollow rocks

10 Push-ups

15 Squats

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K Shakes back in action today at the 3:15 session