CrossFit Athletic Group

Warmup

WOD

Deadlift 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

Mr. Wonsil!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Warmup

WOD

18-15-12-9-6-3 reps for time of:

Thruster

Power snatch

Toes to bar

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Mr. Wonsil and Mr. Z - "Old Balls" teammates.

Warmup

3 rounds

Squat

Handstand

Hollow rock

Jump rope

Plank

WOD

4 rounds for time of:

15 GHD sit-ups

30 thrusters

45 double unders

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Another jam packed 6:30 pm session tonight, so Mr. Wonsil got a good crowd to cheer him on as he finished up the last set of jump ropes.

Warmup

3 rounds

Kb swing

Hollow hold

Push-up

Pistol

Jump rope

WOD

4 rounds for time of:

15 box jumps*

Run 400 meters

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*All box jumps were done with the 1-2 step, feet apart was okay, and focus on loading order on the landing. Mr. Wonsil was able to find a pretty good rhythm on his jumps. And HEY A MR. WONSIL SIGHTING!

Warmup

3 rounds

Kb swing

Squat

Handstand

Jump rope

Run 200m

WOD

3 rounds for time of:

Three rounds for time of:

15 bar pull-ups

20 Burpees

95 pound Sumo-deadlift high-pull, 15 reps

Compare to 9/3/2012

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Mr. Wonsil. No band on pull-ups.

Warmup

Handstand Wars

WOD

Back to the 80's

Boom Box Jumps

A-Team Anchored Abmats

Cannonball Run

Saved by the Kettlebell

LoveBoat Lunges

Farm-Aid Farmers Walk

Bad Boy Burpees

21 Jump Rope Street

Cheers! Rest Station

Tractor Tire Flips

*Split into teams of two. One partner works for 80 seconds, immediately followed by the next partner working for 80 seconds. Pass through each station once for total reps.

**Both partners work together on A-Team Anchored Abmats

***Farm-Aid Farmers Walk and Cannonball Run are total feet covered divided by 10

Compare to 7/23/2016

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More Mr. Wonsil? Yes please!

Warmup

Do your thing

WOD

"Lego Theme"

Complete as many reps as possible in 4 minutes at each of the following stages of lego-building. Each station has a corresponding number of Legos earned:

Load-bearing (deadlifts)

• reps/4 = # of legos earned

Execution (box jump - full extension on the box/step down)

• reps/5 = # of legos earned

Gift-exchange (med-ball sit-up/toss)

• reps/4 = # of legos earned

Out the Door (shuttle run)

• reps/2 = number of legos earned

*split into teams of two. Divide reps however strategized.

**each team gets one of the following cards to play:

• Missing piece - play after deadlifts, subtract 20% of the reps
• Glue bomb - play before box jump, glue a burpee to the beginning of every box jump for the first 2 min.
• Angry sibling - play after the med-ball toss, team has to redo entire 4-min. set
• Leg-OH! - don't step on the lego! play on team before shuttle run, 2x partner carry then continue

***After all four stations, teams get 5 minutes to build tallest structure possible.

Post winners of tallest structure to comments.

Scoutmasters Mr. Wonsil and Mr. Warthman spent way too much time on their base.