CrossFit Athletic Group

Warmup

WOD 

4 rounds for time of:  

Run 400 meters 

50 squats 

Compare to 12/26/18

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Warmup

WOD 

Nasty Girls

3 rounds for time of: 

50 squats

7 muscle ups (scaled to 10 burpees)

10 hang power cleans

Compare to 12/4/21

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Warmup

WOD 

"Daniel"

For time: 

50 pull-ups 

Run 400 meters 

21 thrusters 

Run 800 meters 

21 thrusters 

Run 400 meters 

50 pull-ups

Compare to 11/18/16

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Warmup

WOD

7 rounds of:

25 kettlebell swings

*split into teams of three, one partner does the swings while the other two hold a deadlift or a plank, rotate after the swings are done

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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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Warmup

WOD

Overhead squat 3-3-3-3-3 reps

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Warmup

Fold

AMRAP in 8 minutes of:
Burpees
*One partner does burpees while the other does sit-ups, rotate as needed (minimum 15 sit-ups)
*this station is on the turf

Plankincense

AMRAP in 8 minutes of:
Wall-touch
*One partner does wall-touch while the other holds a plank, rotate as needed (minimum 50 wall-touch)
*this station is on the floor

Burr

AMRAP in 8 minutes of:
Squat jumps
*one partner does squat jumps while the other does a parking lot run, rotate as needed (minimum 1 run)
*this station is outside

Post total reps from all 3 workouts to comments.

Div is pissed there's no more cake balls on a stick.