CrossFit Athletic Group

Warmup

WOD 

Buy in: 80 dumbbell snatches 

Then 5 rounds for quality of:

400 meter partner run 

6 partner assisted pistol 

*In teams of 2, each person completes 80 dumbbell snatches, each person completes 6 pistols total per round.

Post attendance to comments. 

Warmup

WOD

Complete as many rounds as possible in 30 minutes of:

Run 800 meters

20 strict toes to bar

*split into teams of two, both partners run at the same time, then toes-to-bar is split up however straegized

Post attendance to comments.

Tea' and Mrs. Jayme were paired up today and did partner blocked runs: one person stayed in front on the way out and they switched on the way back. Staying close like this keepsthe back person from reaching their foot out and the front person from letting the foot lag too far back.

Warmup

Pull-up climbing progressions

Underbar vault progressions

Pose Drills

Partner WOD

As a team, complete

150 abmat situps (100 for parents)

100 hip extension (75 for parents)

one person works to complete the reps while the other runs to the bar sign (or to the garage door twice for parents).

Once the team has completed all situps and hip extensions, with the clock still running, complete

4 alternating rounds of

10 deadlifts

10 burpees over the bar

One person rests while the other completes their round

Post final time / thoughts to comments

Katie Shakes, Mr. A, Mr. Z, and Mr. Carey on the run. 

Warmup

2 rounds

Hollow rock

Squat

Abmat situp

Push-up

Handstand

Kettlebell swing

WOD

For time:

100 Kettlebell swings

200 Squats

250 Abmat situps

460m partner run

35 Burpees

*work to be divided between partners however strategized.

Post time/thoughts to comments

Pudge/Heather, Meghan/Jamie, Ryan/Master P. Partner run.

Warmup

1/2 Tabata hollow rocks

then

Forward roll/handstand progressions

WOD

20 burpees (alternating with partner)

then

5 rounds

10 med-ball clean & toss

20 alternating aloha's

Partner rope run to dumpster and back

then

20 burpees (alternating with partner)

Post time/thoughts to comments

Meghan and Jacob narrowly avoid Emma and Sim on the partner rope run. I see some foul play going on!

Champion's Club:

WU:

Gymnastic skills (hollow hold, wheelbarrow, free handstand practice, tumbling)

Skill:

Deadlift

Team Workout: (2 per team)

15 burpees (each person does 15)

then

18 rds of (9 per teammate)

5 deadlifts

5 box jumps

followed by

400 m run (last person on the team stops the clock)

Post time and comments