Monday 10.5.15 Crossfit Teens
Mobility Shoulder Stretch hang from rig, partner gently pushes on lower back to open up shoulders Warm-up Heart Beat 15 mountain climbers 10 sit ups 30 mountain climbers 10 push ups 45 mountain climbers 10 squats Gymnastics Introduce Kip practice knees to elbows Metcon 4 rounds 1 rope climb 10 thrusters 15 calorie row 30 […]
Wednesday 9.30.15 Teens
Mobility Foam roll Lower back Hamstring Warm-up Dynamic Warm-up New Skill BACK SQUAT!!! Special Strength Back Squat Clean the bar 5X5 WOD Annie said what?! 50-40-30-20-10 Single unders sit ups Midline Wasn’t all those sit ups enough!?
Monday 9.28.15 Teens
Mobility Hamstring stretches Toes touch sitting Toe touch standing Warm-up “Heart Beat” 20 Jumping Jacks 20 Lunges 20 Squats **Rinse and Repeat New Skill Handstands Stinkbugs New Skill Deadlift 3RM **Complete in 5 attempts or less WOD “Cry for Di!” 21-15-9 Deadlifts HSPU/stinkbugs Midline Accumulate 3 minutes hollow rock and superman
Thursday 9.24.15 Crossfit preteens
Warm-up Agility Ladder work Dynamic warm up New Skill Presses Strict press push press Special Strength Strict press 3X3 Push press 5X5 Metcon Why Fran, Why!? 21-15-9 Ring Rows dumbbell thrusters Midline Med Ball Partner Sit ups 3X20
Monday 9.21.2015 Crossfit Teens
Mobility Banded front rack position on rig Warm-up Mini Cardio WOD 4 Rounds at your pace 15 squats 10 sit ups 5 push ups Skill Review Cleans jump shrug high pull dip and flip review Special Strength Cleans 5,5,3,3,1,1 add weight each round. NO RM Metcon AMRAP- 10 minutes 5 front squats 10 box jumps […]
Wednesday 9.9.15 CrossFit Teens
Mobility Focus on leg stretch Extended runners’ lunge hold pigeon hold ankle stretch hamstring stretch Warm-up Jog 3 times- faster each round frankensteins – scales walking lunges – bunny hops bound – broad jump Skill Review Introduce and review squat Rope climbs Metcon 21-15-9 Squats push ups sit ups after each round perform the following […]
Thursday 8.13.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Wednesday 8.12.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Tuesday 8.11.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
Monday 8.10.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
