CrossFit Athletic Group

For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster
Pull-ups

For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.

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Warmup

WOD

Complete as many rounds as possible in 30 minutes of:

1,000m run 

3 weighted pull-ups 

5 strict pull-ups 

7 kipping pull-ups 

Post rounds completed to comments. 

Warmup

WOD 

Complete as many rounds as possible in 12 minutes of: 

3 weighted pull ups 

6 push-ups on dumbbells 

9 dumbbell squats 

*Ricky reps 

Compare to 11/11/19

Post rounds completed to comments. 

Warmup

WOD

For time:

200 wall-ball shots 

100 strict pull ups 

*In teams of two, split reps and sets as desired, with one partner working at a time. Partner assisted pull ups as needed. 

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Warmup

WOD

As many rounds as possible in 15 minutes of:

Dumbbell push press

Strict pull-up

*In teams of 2 determine high rep push press count and strict pull up count per round, strict pull ups can be partner assisted as needed. Partner 1 completes couplet, followed by partner 2. 

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Conamora and Mrs. Hana were assisting Samantha and Mrs. Robinson on the pull-ups today.

WOD

2 rounds, 2 minutes practice at each station:

Peg board

Weighted pull-up

Swinging under the loft

Swinging on high rings

Legless rope climb

Post attendance to comments.

Mr. Malak was really getting into the informal swinging stuff today.

Warmup

WOD

4 5-minute rounds of:

Plate push-ups

Weighted pull-ups

*split into teams of two, partners can assist on the movements.

Post attendance to comments.

Owen showing what a helpful partner he can be.