CrossFit Athletic Group

Warmup

Stand in the weight room and sweat.

WOD

"Disney Doozy"

Hakuna Matata Tabata Squats

then

As many reps as possible in two minutes of:

Bambi's Bumper Thumpers

Hercules Heaves

Belle's Beastly Burpees

Tinkerbells

Pluto's Paws-off Push-ups

Baloo's Bear Crawls

Work to be strategically divided among two-person teams

Post total reps to comments

The aftermath

Champion's Club:

WU:

Zip-Zap-Zop (1st place: Ryan Richard. 2nd place: Abby Lama. 3rd place: Sydni Golfin)

Wheel Barrow Relay

Forward Roll Relay

Skill work on handstand kick-ups, free handstand, headstand

Workout

3 rounds, each round is 5 minutes with a 2 minute rest in between each round.

Kettlebell swing

Box jump

Thruster

*to be divided among two-person teams. One person is working while teammate is running with medicine ball around course. Handoff med ball then rotate.

*every time ball hits the ground, each member must perform 5 burpees. Sharking is allowed (and encouraged).

Post total reps/thoughts to comments

Left to right: D Will, Noah, Frankie, Ben, Chris, Jay (far back), Nick P, Ryan, Ab, Hannah and Maya (far back), Syd

WU:

450m run

then...

2 rounds

V Ups

Pullups

Hollow Rocks

Double Unders

Handstand

Ring Work

Workout:

Hawaiian Workout (aka Hulu Zulu)

For time:

50 Somewhere-Over-the-Rainbow Wallballs

Run to retrieve first lei and back

35 Limbo Lifts

Run to retrieve second lei and back

50 Alternating Aloha's

Run to retrieve third lei and back

50 Samoan Situps

Run to retrieve last lei and back

*work to be divided among two-person teams

*upon arriving at lei station, partners must perform (in any order) forward roll, crab walk, wheel barrow, and frog hops on their way to retrieve said lei

Post times/thoughts to comments

Back row left to right: Georgio, Hannah, B Powers, Lala, Brian the Trainer, Christina, Rachael Kroll, Syd the Kid, Abs, Ben, Frank the Tank, Nick Prys, D Will

Front row: Joe, Vom Bomb, Bubs, Em, Murley Burley, Chris, Alexis

Not pictured: Anita, Dani

Champion's Club

WU:

Deathly Hollow Rock (Tabata style)

Gymnastic Skills (free handstand work, elephant, elephant to headstand)

Ring Work (Ring L-Hold, Ring Push-ups w/ V out)

Workout:

"HARRY POTTER"

4 Teams of 4 people

3 people working per exercise

7 exercises:

Bertie Bott's Every Flavored Burpee

Hermione Hops (bleachers)

Weasley Wall Balls 20/14/10

Broomstick Overhead Squats

Chamber of Sit-ups

Hagrid's Hang Cleans 135/75/45

Forbidden Front Squats 95/45

3 minutes per exercise: combined reps from each exercise is the team's score.

1 minute to report score and rotate

The Snitch Snatch Relay (play at your own risk)

Back row left to right: Noah, Jay, Meghan V, Jesse Junkin, Ben Lama

Front row left to right: Rachael Kroll, Amanda Peterson, Syd the Kid, Aly, Christina, Maya, Abby, Alexis, Matt Morrow, Nick Prys, Chris Sinagoga 

Warmup:

Partner handstand/roll practice

Wheel Barrow Race

Zip Zap Zop - Winner: Emma (controversial finish!!). 2nd place: Chris. 3rd place: Murley

Workout:

AMRAP (as many reps as possible) in 80 Seconds (each partner works 80 seconds)

Boom Box Jumps

Mad Max Pull-ups

Cannonball Run

Saved by the Kettlebell

Step Aerobics

Farm Aid Farmer's Walk

Bad Boy Burpees

21 Jump Rope Street

Left to right: Frank the Tank, Abby, Bubs, Anita, Katie Partyka, Vom Bomb, Larry Bird, Meghan "Murley II", Brian the Birthday Boy, Pip, Murley, Sydni