CrossFit Athletic Group

Warmup

WOD

Harry Potter Theme Workout 2023

Perform each station for 2 minutes:

Year 1: Bertie Bott's Every Flavour Burpees

Year 2: Parsletongue Push-ups

Year 3: Azkaban Escape (400m run)

Year 4: Goblet of Squats

Year 5: Luna Lovegood's Lunges

Year 6: Horcrux Split-up Sit-up

Year 7: Deathly Hollow Rocks

*All participants through the 2 afternoon sessions are divided into houses, each athlete works individually to add their score to the rest of the athletes in their house

Compare to 9/1/2022

Post score to comments.

Yup, this is what we want our soccer star doing a few days before she leaves to go pro.

Warmup

WOD

3 rounds, 1 minute at each station:

200m run

Rope climb

One-arm barbell walk

Bear Brawl

Box jump

Basketball

Handstand hold

*split into teams of 6-7 that compete against each other, keep track of finish order at each station and award money for place.

**The winner of each station owns that property and can change the movement or place bets for the second or third round

Post total money accumulated to comments.

Warmup

WOD

Back to the 80's

Footloose Footless Rope Climb

Boom Box jumps

Farm-aid Farmers Walk

Cannonball Run

A-Team Anchored Abmat Sit-ups

Hollow Rocky Road

Bad Boys Take Charges

Loveshack Lunges

Saved by the Kettlebell

Take My Breath Away Top Guns

*split into teams of two, one partner works for 80 seconds then the next partner works for 80 seconds, go through each station once

**TMBATG station is push press, with the first partner doing as many reps while holding their breath, then rotating

***Cannonball run and Farm-Aid Farmers Walk have cones set up 20 feet apart, each cone is worth 2 points. One legless rope climb is 10 points, each lay down is 1

Compare to 7/16/2022

Post total score to comments.

Warmup

WOD 

4 rounds of:

1:00 Alternating Alohas

1:00 Limbo Lifts

1:00 Sharkbite Burpees

1:00 Somewhere-Over-the-Rainbow Wallballs

2:00 Sharking Relay

Compare to 7/23/22

Post attendance to comments.

We took a trip to Dorchester this year and it worked out really well.

Warmup

WOD

"Chutes and Ladders Theme"

Move from the stations set up from the sidewalk up through the middle of the hill; each station lasts 30 seconds and the prescribed work must be done to advance to the next one; missing the rx means retreating to the previous station. Chutes and Ladders cards may be pulled out at any time. 1 round consists of 10 spins, at which point athletes reset at the start and repeat for a total of 3 rounds. Stations are:

Start (Run to 1st station)

1. Bear Crawl (down-back-down)

2. Sit-up (20 reps, facing uphill)

3. Lunge (30 reps)

4. Burpee (15 reps)

5. Handstand (1 static hold to be determined by me)

6. End (5 step-ups or jumps to the bench)

*at the end of 10 spins, your score is whatever station you're currently at

**finishing the step-ups or jumps before 10 spins banks 6 points plus wherever you end up

Post total score to comments.

Warmup

WOD

Disney Doozy 2022

Hakuna Matata Tabata Squats

then 

As many reps as possible in three minutes of: 

Bambi's Bumper Thumpers

Hercules Heaves

Belle's Beastly Burpees

Tinkerbells

Pluto's Paws-off push-ups

Baloo's Bear Crawls (x2)

Mulan's Manly Climbs (x4)

Compare to 6/26/2022

Post score to comments.

All-time attendance record at Disney!

Warmup

WOD

Harry Potter Theme Workout 2022

Perform each station for 2 minutes:

Year 1: Bertie Bott's Every Flavour Burpees

Year 2: Parsletongue Pull-ups

Year 3: Azkaban Escape (400m run)

Year 4: Goblet of Squats

Year 5: Weasley's Wizard Wallballs

Year 6: Horcrux Split-up Sit-up

Year 7: Deathly Hollow Rocks

*All participants through the 2 afternoon sessions are divided into houses, each athlete works individually to add their score to the rest of the athletes in their house

Compare to 9/1/2021

Post scores to comments.