CrossFit Athletic Group

Warmup

WOD 

Deadlift 3-3-3-3-3

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Owen did a great job today keeping is uppber back tight on his lifts.

Mobility

Free time

Partner mash

The 9 am session played some euchre after their mobility.

Warmup

WOD 

4 rounds for time of:  

Run 400 meters 

50 squats 

Compare to 12/26/18

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Warmup

WOD

"Football Theme Workout"

4 rounds of: Max reps push-ups in 1 minute (10-20-30 rep benchmarks)

4 rounds of: Max reps lunges in 1 minute (30-35-40 rep benchmarks)

4 rounds of: Max reps sit-ups in 1 minute (30-35-40 rep benchmarks)

4 rounds of: Max reps burpees in 1 minute (10-15-20 rep benchmarks)

*split the gym into two teams, with both teams trying to move across the length of the gym. Individuals move based on how many reps they did

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Warmup

WOD 

8 rounds for quality of: 

1:00 strict dip practice

1:00 strict pull-up practice 

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Warmup

WOD

4 5-minute rounds of:

Plate push-ups

Weighted pull-ups

*split into teams of two, partners can assist on the movements.

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Owen showing what a helpful partner he can be.

Warmup

WOD

Complete as many rounds as possible in 15 minutes

Box jumps 

Dumbbell push press 

Mountain climbers 

*Split into teams of three. Cycle through stations when designated reps are completed. 

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Owen took a little spill today on one of his last box jumps just as I got out the camera. Jessica laughed at him.