CrossFit Athletic Group

Warmup

WOD 

Complete as many rounds as possible in 15 minutes of: 

5 strict muscle-ups 

4 squat snatches 

Compare to 11/20/18

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Warmup

WOD

4 rounds of:

400-meter run

*split into teams of two, one partner runs while the other practices either strict pull-ups or strict dips

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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 

3 rounds for quality of: 

2:00 ring dip

2:00 push up 

2:00 handstand 

2:00 hollow rock 

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Warmup

WOD 

5 rounds for time of: 

800 meter run 

2:00 ring dip hold 

2:00 handstand hold 

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Damn Arthur. Still finished the workout even after the most emphatic Pukie visit of all time.

Warmup

WOD

5 rounds for quality of: 

1:00 strict pull-up practice

1:00 double-under practice 

1:00 dip practice 

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Bewick was able to hold the bottom of the dip for longer than expected today!

Warmup

WOD 

21-15-9 reps for time of: 

Deadlifts 

Strict ring dips 

Compare to 1/25/16

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Mr. Malak and Bewick did ring push-ups for the workout today (Malak did 21-15-9 and Bewick did 15-10-5). Both managed to keep form for most of the reps.