CrossFit Athletic Group

Warmup

WOD 

Aa many rounds as possible in 20 minutes of: 

Partner 1: Completes 100 m farmers walk 

Partner 2: Practices V-ups 

Post attendance to comments. 

"Finding Nemo"

Marlin's Workout:

16 Bad Joke Burpees (they're inverted, that's the joke...)

60 Bruce's Intervention Hip Extensions (10/25# plate)

20 Over-Unders at the Trench

80 Jellyfish Junction Jump Ropes (Double Unders)

3 Crush's EAC Carries (45/25# plate to sidewalk and back)

10 Squirt's Exit Strategy Muscle-Ups

42 Wallaby Way Wall Balls

Nemo's Workout:

80 Touch the Butt Squats

10 Tank Shuffles

40 Jacques' Power Cleans (15/12/10# dumbbells)

45 Pebble Tosses (14/10/6# med ball, 12 feet)

60 Darla's Death Grip Kips

20 Lucky Fin Flopees (One-arm Burpees)

*Both Marlin and Nemo must complete each exercise before moving on to the next exercise together.

**Before each exercise, both partners Just Keep Swimming (run 200 m).

Post final time / thoughts to comments

The Marlin/Nemo board.

Warmup

Mobility

WOD

3 rounds of partner "tag" of:

5 deadlifts

5 burpees

5 overhead squats

5 burpees

Rest 4 minutes.

One partner starts at deadlifts and the other starts at overhead squats. They play "tag" for 3 minutes and try to catch their partner. If a partner is caught, then the pair rests for the remainder of the time. 

Post weights/thoughts to comments.

This was a tough one. Neither Jack or Chris caught the other so they had to grind out the whole last round, and as you can see, it took its toll.

Warmup

Run

Joint mobility drillz

Pistol progressions

Partner WOD

20 minute timecap:

104 Wall balls

52 Pull-ups

One partner begins at each exercise. Each partner completes all reps of the exercise before switching. Once both partners finish, 1 minute rest, then

4 rounds

each partner completes:

2 sprints to the sidewalk and back

15 Power Cleans

Post time/rounds completed of second part to comments

 Today we modified range-of-motion on the pull-ups so that more people could do them on the bar.

Warmup

Joint mobility drillz

WOD

For time:

800m run

44 kettlebell swings

44 wallball shots

11 ground to overheads

11 thrusters

11 handstand push-ups

11 hang squat cleans

11 chest-to-bar pull-ups

11 shoulder to overheads

11 back squats

11 power cleans

44 wallball shots

44 kettlebell swings

800m run

Partner up and divide reps as needed.

Post weights/time to comments.

East Side and West Side pose for a photo after the workout.

Warmup

Tic Tac Toe

Partner WOD

3 rounds for time:

50 Sumo Deadlift High Pulls

50 Push-ups

50 Sit-ups

50 Squats

**Each partner works for 20 seconds at a time while the other rests.

Post time / thoughts to comments

The group.

Warmup

Do your thing

Forward roll to handstand progressions

Partner WOD

AMRAP in 15 minutes of:

5 burpees

10 kettlebell swings

30 single jump ropes

**One partner works while one partner holds a L-sit or tuck hold. No work can be completed unless one partner is in the hold.

Post total rounds completed/thoughts to comments.

Mr. Wonsil and Mr. Carey- the two original dads still going in 2016.