CrossFit Athletic Group

Warmup

WOD

"Lynne"

Five rounds for time of:

Max reps bodyweight bench press

Max reps pull-ups

Post best total for each to comments.

Warmup

WOD 

Complete as much as possible in 15 minutes of: 

Run 400 meters 

Max set push-ups 

Post rounds completed to comments. 

Warmup

WOD

3 rounds of:

2:00 pull-ups

2:00 floor press

2:00 squats

Post best number of squats to comments.

James Swanson. Still chugging away at the 4:30 session.

Warmup

WOD

3 rounds of:

400m sprint

Max reps strict pull-ups

Max reps ring dips

*split into groups of 2, 3, or 4, compete against your group at each station and rest as needed between stations.

Post attendance to comments.

In the picture, Sara is in a better position with her legs straight and torso back (global flexion), while Maria has her knees and hips bent into more of an L-hang. Sara's position on her kip gives her a lot more momentum to swing up.

Warmup

Hollow rock

Arch rock

Push-up

Kip

WOD

Lynne - modified

3 rounds for max reps of:

Body-weight bench presses

Pull-ups

 Compare to 1/15/2013 

Post best score from each to comments.

We brought out the benches today. Faust, don't get too excited.

Warmup

3 rounds

Hollow rock

Rope climb

Squat

Kb swing

Running jump rope

WOD

10 1-minute rounds of:

185-lb. thrusters, 3 reps

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps pull-ups

Rest 2 minutes between rounds. *After 5 rounds switch burpees with pull-ups

Post total reps to comments.

Coach T showed me the method for changing direction in non-competition/sport-specific settings where the athletes does a slow squat to work on deceleration mechanics. Alyssa did a great job of that today.

Warmup

3 rounds of

Handstand

Squats

Knees to elbows

Double unders

Kettlebell swings

WOD

"As Many Rounds As Possible" in 15 Minutes:

10 floor press

10 strict pull-ups

max rep dumbbell thruster

Post total reps for thrusters to comments

Ryan Anderson stopped in between basketball tourneys for a quick workout.