CrossFit Athletic Group

Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps

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Warmup

WOD

3 rounds of:

300 jump ropes

1 minute l-sit

30 walking lunges

1 minute plank hold

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Warmup

WOD

For time:

250 sit-ups

4-minute plank hold

200 walking lunge steps

*split into teams of two, rotate on 25 squats for the sit-up station, synchronize the plank and lunges

Compare to 12/24/2023

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Warmup

WOD

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

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Warmup

WOD

Three rounds for time of:

Dumbbell overhead lunge 100 ft.

21 pull-ups

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Warmup

WOD

For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters

There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.

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Warmup

WOD

5 rounds for time of:

10 dumbbell cleans

10 dumbbell overhead lunges

10 dumbbell thrusters

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