CrossFit Athletic Group

Warmup

WOD 

Muscle clean 1-1-1-1-1 reps
Power clean 1-1-1-1-1 reps
Squat clean 1-1-1-1-1 reps

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WOD

5 rounds of:

1:00 double unders

1:00 overhead squat hold

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Ricky in for a random workout today, and still has double unders and overhead squats like its 2015.

Warmup 

WOD

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Compare to 1/28/21

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Ricky Carey back in the building today!

Warmup

WOD

Complete as many burpees as possible in 18 minutes

*split into teams of two, one partner does 30 squats while the other does burpees

**rest after 9 minute, change partners, and rotate on 20 sit-ups instead of squats

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Way to go Bubs, you missed the one day Ricky comes in!

Warmup

WOD

Complete as many rounds as possible in 25 minutes of:

Run 400 meters

Dumbbell thrusters

Strict pull-ups

*split into teams of three, one person works at each station, rotate when the runner gets back

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Despite setting another attendance record of 46 (beating the two-weeks-ago mark of 42), any time Ricky Carey drops in for a guest appearance he'll get the front page treatment!

Warmup

WOD

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Compare to 8/30/2019

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Ricky was doing great in his first workout back until he got a cramp in his calf after the 4th round of squats.

Warmup

WOD

Complete as many rounds as possible in 20 minutes of:

10 dumbbell snatch (each arm)

20-sec. L-sit

10 pull-ups

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We kinda went For Quality today and put a lot of emphasis on landing position for dumbbell snatch; we wanted something resembling a squat and did the Accountabillibuddy system to ensure butt back. Ricky and Fry used this workout to practice butterfly pull-ups.