CrossFit Athletic Group

Warmup

WOD 

21-15-9 reps for time of: 

Push jerks 

Chest-to-bar pull-ups 

Post time to comments.

Warmup

WOD

"Football Theme Workout"

4 rounds of: Max reps push-ups in 1 minute (10-20-30 rep benchmarks)

4 rounds of: Max reps lunges in 1 minute (30-35-40 rep benchmarks)

4 rounds of: Max reps sit-ups in 1 minute (30-35-40 rep benchmarks)

4 rounds of: Max reps burpees in 1 minute (10-15-20 rep benchmarks)

*split the gym into two teams, with both teams trying to move across the length of the gym. Individuals move based on how many reps they did

Post score to comments.

Warmup

WOD

Five 2-minute rounds of: 

20 dumbbell box step-ups 

Max reps of dumbbell push presses

Rest 2 minutes between rounds 

Compare to 3/24/20

Post push press reps completed each round to comments. 

Koltin did a great job of working through fatigue to keep the reps going. Knees were coming forward a bit but that wasnot his point of emphasis today.

Warmup

WOD

Clean a bunch of reps for quality

Post loads to comments.

Koltin's attendance and effort have seen a big impovement in the last few weeks. His knees are coming forward here a bit too much, but for most of the reps he kept his hips going back more.

Warmup

WOD

Complete as many rounds as possible in 6 minutes of:

1 dumbbell thruster

1 burpee

2 dumbbell thrusters

2 burpees

*continue the pattern with partners alternating rounds, rest 2 minutes then repeat

Post attendance to comments.

Koltin has a soccer game later in the day, and a baseball game tomorrow, so he did 1 round of the workout and then mashed out his hamstrings during the second round.

Warmup

WOD

Complete as many rounds as possible in 4-6 minutes of:

1 clean

1 strict pull-up

2 cleans

2 strict pull-ups

etc.

Rest and repeat if needed

Post rounds completed to comments.

Josh Van and Koltin both hit good workouts today, Koltin went in-season and Josh Van did the full thing. Both are playing JV baseball at Lamphere, so we'll be sure to catch a few games this spring.

Warmup

WOD

Complete as many rounds as possible in 18 minutes of:

15 box jumps

12 push presses

9 toes to bar

Post rounds completed to comments.

Mr. Krstich and Koltin - this one is sure to go on the fridge at home. Both made improvements in their springiness off the ground as the workout went on.