CrossFit Athletic Group

Warmup

WOD

3 rounds for time of:

Run 800* meters

21 toes-to-bar

12 deadlifts

*Dillon Sharp won a rock-paper-scissors against me at the 10 am session to make it a 400m instead. I gave all the other sessions the option for 400m instead of 800m also.

Post time to comments.

Lindsey dropped a plate on her toe last week, so she rode her bike around the block for the workout today instead of the run.

Warmup

Make stuff up

WOD

10 rounds for time of:

30 double-unders

10 hang power cleans

10 pull-ups

Post time to comments.

Lindsey had a little trouble getting her jump rope on today...

Warmup

WOD

3 4-minute rounds of:

3 dumbbell snatch (each arm)

6 dumbbell (goblet) squats

9 box jumps

Rest 2 minutes between rounds

*if you only have light dumbbells/short stairs/jumping surface, add reps to each exercise and go for 5 minutes each round

**if all you have is bodyweight, then use the 5-minute format with any 3 movements you can cycle through decently fast. Squat jumps should be one of them.

Post best round total of the 3 rounds to comments.

Katie Shakes and Lindsey. Campus Improv at the park from earlier today.

Warmup

WOD

6 rounds for time of:

1:00 pull-ups (Ricky Reps)

30 push-ups

45 squats

Post time to comments.

Ugh... hello to you too Lindsey.

Warmup

WOD

"Harry Potter Theme"

Year 1: Berti Bott's Every Flavor Burpees

Year 2: Chamber of Sit-ups

Year 3: Hagrid's Hang Power Cleans

Year 4: Goblet of Squats

Year 5: Weasley's Wizard Wallballs

Year 6: Slug's Clubs (kb swings)

Year 7: Deathly Hollow Rocks

*Divide the group into Houses, and each person works individually. Perform everything once through for 2 minutes per station, and take the individuals' average reps at each station.

Post score to comments.

Rookies Lira and Rylee came dressed in their Gryffindor attire along with Lindsey. Gryffindor won the House Cup much to the complaints of the other houses.

Warmup

Nothing

WOD

Deadlift reps

Handstand practice

Post max deadlift load to comments.

We were all over the place tonight moving between deadlifts and handstands; it was all improvised but I thought it actually turned out really well. The trouble trio of Mrs. Pip, Mrs. Fitz, and Lindsey at the 4:30 session provided a lot of comic relief for the packed group.

Warmup

Handball

WOD

Complete as many rounds as possible in 20 minutes of:

1:00 running jump rope

30 lunges

:15 l-sit

Post rounds completed to comments.

Lindsey lost to Jay by one second today. What a tragedy!