CrossFit Athletic Group

Warmup

3 rounds

Candlestick

Double under

Push-up

Pull-up

Box jump

WOD

For time:

15-ft. rope climbs, 10 ascents

200-foot walking lunge

50 dips

200-foot walking lunge

10 muscle-ups

Post time to comments.

Shannon enjoying her last time using a band on dips.

Warmup

3 rounds

Handstand push-up

Hollow rock

Pull-up

Running Jump Rope

Squat

WOD

For time:

70 Lunges

800m Run

100 Squats

*in-season = 16 Lunges, 800m Run, 45 Squats

Post time/thoughts to comments

7 pm fulll house outside.

Warmup

3 rounds

Running jump rope

Squat

Push-up

Hollow rock

Ring pull-up

WOD

For time:

115-lb deadlift, 50 reps

50 Alternating lunges

115-lb. Front squat, 40 reps

40 Knees to elbows

115-lb. Hang power clean, 30 reps

30 Box jumps, 24-inch box

Run 400 meters

Post time/thoughts to comments

Jason took this picture while I ran with Mr. Carey on the 400 meter run at the end. I'm not sure who was more tired at the end: Mr.Carey or myself.

Warmup

3 rounds

Hollow rock

PVC Overhead squat

Double under

Handstand

Push-up

Ring pull-up

WOD

Three rounds for time of:

135-lb. barbell Overhead alternating lunge, 15 reps

15 knees-to-elbows

Post time/thoughts to comments

Coach T from Mott jumping in at the 3:45 session alongside Murley.

Warmup

2 Rounds

Hollow rock

Squat

Pull-up

Push-up

Double under

Handstand

WOD

For time, 15-12-9-6-3 reps of:

Walking lunge steps

 95 pound Barbell thruster

 Pull-ups

Knees to elbows

Post time/thoughts to comments

AJ Morey back in action at the 3:15 session.

Warmup

Candlestick roll practice

Rolling pistol practice

Backwards roll practice

Back extension roll practice

WOD

21-15-9 reps of:

Alternating Lunge

Knees to elbows

then

460 meter run

*split into teams of two

**each person completes round of 21, 15, and 9

***one person may only work while their partner is holding a handstand against the wall

Post time/thoughts to comments

The transition from the Handstand to the Knees to elbows proved to be difficult for most of the athletes.

Warmup

2 rounds

Hollow rock

Pistol/lunge

Back extension

Double under

Ring dip

Push-up

WOD

Three rounds

Alternating lunge, 25 reps

50 Squats

25 Situps

Post time/thoughts to comments

The 4:15 session rocking out to some old school Britney Spears.