CrossFit Athletic Group

Warmup

Handstand

GHD sit-up

Squat

Ring hold

Run

WOD

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups

1 rope climb

Post rounds completed to comments.

Mrs. Bass climbing high on the rope at the 9 am session.

Warmup

Snatch

Pistol

Hollow hold

Kb swing

Jump rope

WOD

5 rounds, every 2 minutes:

3 handstand push-ups

6 burpees

3 power snatches

parking lot shuttle

Post fastest and slowest time to comments.

Mrs. Bass came in after school and did the workout as well as some lesson planning. She's been doing a good job of keeping up with her workouts all year.

Warmup

3 rounds

Handstnad push-up

Pistol

Kb swing

Jump rope

Run 200m

WOD

For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent

Post time to comments.

Mrs. Bass in the building doing some one-on-one sessions after school. She really seems to be trying to step her PE teaching this year, and I'm loving it.

Warmup

3 rounds

PVC OHS

Double under

Hollow rock

Handstand

WOD

"Dallas 5"- modified

Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Running

Post rounds completed of each to comments.

Always a good day when Mrs. Bass is back in action!

Warmup

3 rounds

Hollow rock

Double under

Squat

Ring row

Kb swing

WOD

4 rounds for time of:

50 double-unders

45-lb. dumbbell squat cleans, 15 reps

15 burpees

50 double-unders

Rest 2 minutes

Post total time to comments.

Great group of girls at 9 am this morning: Mrs. Bass, Mrs. Pip, Murley, and the Banets.

Warmup

3 rounds

Ring hold

Ring row

PVC overhead squat

Kb swing

Box jump Push-up

WOD

"Grace"

For time:

135-lb. clean-and-jerks, 30 reps

Compare to 1/9/2015

Post time to comments.

Mrs. Bass back in action with the 3:30 session.

Today's Campus Improv