CrossFit Athletic Group

Warmup

WOD

"Football Theme Workout"

4 rounds of: Max reps push-ups in 1 minute (10-20-30 rep benchmarks)

4 rounds of: Max reps lunges in 1 minute (30-35-40 rep benchmarks)

4 rounds of: Max reps sit-ups in 1 minute (30-35-40 rep benchmarks)

4 rounds of: Max reps burpees in 1 minute (10-15-20 rep benchmarks)

*split the gym into two teams, with both teams trying to move across the length of the gym. Individuals move based on how many reps they did

Post score to comments.

Warmup

WOD

Battle of the Bands

For time:

90/75 Kriss Kross Jumping Lunges

400-meter Cleveland Indian Run

90/75 Yo-Yo leg lifts

400-meter Cleveland Indian Run

90/75 Twist-It sit-ups

400-meter Cleveland Indian Run

90/75 Macarena Hip/Shoulder touches

400-meter Cleveland Indian Run

90/75 Tubthumber burpees

400-meter Cleveland Indian Run

*split up into moms, dads, boys, and girls and go through the chipper synchronized with the rest of the group

**each group picks a lead singer that does the 90 reps at their own pace; if the synchronized group finishes 75 reps first then the entire group moves on. Macarena touches are 90/75 each.

Post time 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 7/31/2021

Post attendance to comments.

Warmup

WOD

Back to the 80's

Footloose Footless Rope Climbs

Boom Box Jumps

Farm-Aid Farmer'sWalk (x2)

Cannonball Run (x2)

Saved by the Kettlebell

Take My Breath Away Top Guns

Loveshack Lunges

Bad Boy Burpees

Hollow Rocky Road

A Team Anchored Sit-Ups 

*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 7/10/21

Post 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 6/27/21

Post score to comments. 

Cecilia and Mr. Malak took some precious time away from helping their partner complete reps to spwe hateful and hurtful words towards each other. Nothing better!

Warmup

WOD

Harry Potter Theme Workout 2021

Perform each station for 2 minutes:

Year 1: Bertie Bott's Every Flavour Burpees

Year 2: Chamber of Sit-ups

Year 3: Hagrid's Hang Power Cleans

Year 4: Goblet of Squats

Year 5: Weasley's Wizard Wallballs

Year 6: Slug's Clubs (kb swings)

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 9/1/2020

Post house totals to comments.

Another packed house for a Theme Workout. What a great Summer!

Mobility

WOD

Star Wars Theme

Complete as many rounds and reps as possible in 4 minutes of:

Kessel Run

• Parking lot shuttle (backpedal then sprint)
• 14 parsecs lunge hold

Hands Solo

• 10 one-arm dumbbell push press
• 10 one-arm rope pull-up

Hylo Ten

• 10 kettlebell swings
• 10 burpee box jumps

Ewok Toss

• med ball sit-up and toss against the wall

X-Wing Falcon

• 10 Russian twists
• 20 plank cross touches

Yoda Carry

• partner carry on the turf

*Divide the group into The Force and the Dark Side and set up athletes at each station. Compete one-on-one (Force vs. Dark) at the station, then pick a different opponent to compete against in the next station.

Post total wins for each side to comments.

Great turnout today!