Monday 10.09.2017 Crossfit Teens
Warm-up Relay Style Round 1: 10 med ball squats, 100 m run Round 2: 10 med ball push press, 100 m run Round 3: 10 Med ball lunges, 100 m run Round 4: 100 m sprint Round 5: 100 m back pedal Skill Jump for height – each team member gets 6 jumps – add […]
Friday 10.6.17 WOD
Skill 1) Deadlift against a band: 10 x 2 @50%, every 60s. 2) Seated Box Jumps: 5 x 4. Rest 60s. WOD “Down Range V2” 3 Rounds of: 5 Power Cleans (155, 105) 10 Front Squats (155, 105) 15 Bar Facing Burpees Rest 2:00 RX: (135, 95) L2: (115, 75) L1: (95, 65) (Burpees) 20:00 […]
Thursday 10.5.17 WOD
Skill 5 Sets of: 1a) 3-5 Squat Snatch @ 60% 1b) 1-3 Rope Climb WOD 5 Rounds of 40 work, 20 rest Double Unders or attempts KB SDHP (55,35) Russian Twists w. a plate (25,10) Mountain Climbers, 2 count KBS (55,35) *For quality, no score $ Out 150 Banded Pull-aparts 100 Banded Pushdowns 75 Hollow […]
Thursday 10.05.2017 Crossfit Pre-Teens
Warm-up Coach Choice! Metcon (Time) 1 mile run Lift Deadlift (1x1x1x1x1x1x1…
Wednesday 10.4.17 WOD
Skill 12min EMOM ODDs: 3 Push Jerks @70-75% EVENs: Pistol Practice x 5 Reps each leg WOD 3 Rounds Run 400m 30 Air Squats 15 ST0H (135,95) Rx+:(replace STOH with Ring Dips) L3: (115,75) L2: (95,65) L1: (75,55) Intent: All sets should be 80-85% Max HR. $ Out 1a) Barbell Laying Tricep Extensions: 3 x […]
Wednesday 10.4.2017 Crossfit Teens
Warm-up Coach Choice! Metcon (Time) 1 mile run Lift Deadlift (1x1x1x1x1x1x1…
Tuesday 10.3.17
WOD 26min AMRAP Row 500m 12 Burpees 12 T2B 12 Box Jumps (24,20) L2: (Knee Lifts) (20,14) L1: (Abmat Sit-ups) (20,14 Step-ups) *Keep heart rate between 75%-85% $ Out 1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. 1b) Seated Lateral Raises with palms facing forward: 3 x 15 Intent: Hamstring/Glute/Delt accessory work
Tuesday 10.3.2017 Crossfit Pre-Teens
Warm-up :40 high knees :20 plank :40 butt kicks :20 wall sit :40 squats :20 left plank :40 Lunges :20 right planks x2 Lift Snatch (1x1x1x1x1x1…) small to no jumps in weight really a teaching lift today Metcon (AMRAP – Reps) Anything you can do… Round 1 :40 front squat :20 switch Round 2 :40 […]
Monday 10.2.17
Strength Back Squat (5×3 @75%) Prep 6 min EMOM Min 1. x3-5 Squat Clean Thruster Min 2. x3-5 Pull-up Set-up/Warm-up WOD Fran 21-15-9 Thrusters, 95# / 65# Pull-ups L3: (75, 55) L2: (65, 35) (BA Pull-ups) L1: (45, 25) (15-12-9 Burpees) $ Out 100 Banded Leg Curls each leg Banded Ab Pulldows: 100 Total Reps
Monday 10.2.2017 Crossfit Teens
Warm-up :40 high knees :20 plank :40 butt kicks :20 wall sit :40 squats :20 left plank :40 Lunges :20 right planks x2 Lift Snatch (1x1x1x1x1x1…) small to no jumps in weight really a teaching lift today Metcon (AMRAP – Reps) Anything you can do… Round 1 :40 front squat :20 switch Round 2 :40 […]
