CrossFit Athletic Group

Warmup

WOD

Complete as many rounds as possible in 15 minutes of:

Push-up ladder

*split into teams of two, one partner does push-ups while other holds a handstand

Post rounds completed to comments.

Warmup

WOD

5-10-15-20-15-10-5 burpee ladder

then

200-400-200 sprint ladder

Post total time to comments.

Some people may accuse Mr. Krstich of leaving early in the relay run today... some people may be right.

Warmup

WOD

Pick 3 things from the 12 Days of Christmas Workout

Post attendance to comments.

Sarah Curtis was improving round-by-round on her broad jump technique. We really tried to emphasize unweighting and getting up, not necessarily worry about going forward.

Warmup

3 rounds

Squat

Jump rope

Clean

WOD

For time:

15 burpees

5 cleans

12 burpees

4 cleans

9 burpees

3 cleans

Compare to 12/29/2016

Post time to comments.

Ally had a few rough reps with cleans today, but managed to finish up with good form. Good to see her back for the past week from college.

Warmup

3 rounds

Rope climb

Squat

Hollow rock

Jump rope

Push-up

WOD

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lbs.

Women 115 lbs.

Post highest and lowest round totals to comments.

Turf yo!

Warmup

3 rounds

Squat

Box jump

Push-up

Jump rope

Clean

WOD

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a
1-rep-max clean

Post time for the couplet and clean weight to comments.

Most of us (myself included) did regular burpees for the workout today; Elizabeth was one of the few who jumped over the bar each rep. Feet apart but still forward and hips in a good position. Slowly but surely she's been getting back in that Summer-Banet form. Watch out kids!

Warmup

3 rounds

Hip extension

PVC OHS

Jump rope

Pull-up

Kb swing

WOD

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Post time to comments.

Avery showcased awesome form today on her overhead lunges.