CrossFit Athletic Group

Warmup

WOD

Sumo deadlift 3-3-3-3-3-3-3 reps

Compare to 8/16/2018

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Summer Rookies Paris, Lira, and Nick Hofmann showed really good technique on their deadlifts today.

Warmup

WOD

"Nasty Girls"

Three rounds for time of:

50 squats

7 Muscle-ups (scaled with 14 burpees)

135-lb. hang power clean, 10 reps

Compare to 5/5/2015

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We practiced ring holds during the warmup of the 4:30 session; Summer rookies Rylee and Lira were partners for spotting.

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.

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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

WOD

Clean 1-1-1-1-1-1-1 reps

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Lira from the rookies session got off to a great start this Summer in June, went away to girl scout camp for a month and some change, and is now back in the swing of things. She's easily the most talkative one of the group, and is pretty athletic as well. Hopefully we can keep her around for fall.