Protected: Friday 9.9.16 WOD NOTES
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Crossfit Teens and Pre-teens 9.8.2016
Warm-up Dynamic- cone game running drills Demo KB cleans kick ups rope climbs Metcon (Time) 5 Rounds 6 KB cleans 6 Handstand Kick ups 1 rope climb Skill Review wall- balls 3×15 Double under practice
Protected: Thursday 9.8.16 WOD NOTES
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Protected: Wednesday 9.7.16 WOD NOTES
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Week of 9.5.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Clean Pull + Clean + Jerk (1RM) 2. Split Jerk (6×2 @ 75%) 3. Back Box Squat – Single Red Band (Heavy Single) 4. Chest Supported Flat Bench Rows (2×12) 5. Banded Thrusters (2×8 Heavy) Wednesday/Thursday 1. Snatch (10 EMOM: 2 Snatches) 2. Snatch + OHS (8×1 @ 80% + 5-10#) […]
9.6.16 Box Brief
5:45am Starts Today! Monday – Friday Barbell Club – Wayne Starts Today 5:30pm CLICK HERE FOR SCHEDULE/LOCATIONS AND TO SIGN UP
Crossfit Teens and Pre-teens 9.6.2016
Warm-up Dynamic warm up running drills- accumulate .5miles Metcon (AMRAP – Reps) 10 minute AMRAP 5 pull-ups 10 push-ups 15 squats Demo Introduce front squat Front squat 3×6
Protected: Tuesday 9.6.16 WOD NOTES
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Monday 9.5.16 Box Brief
Labor Day Schedule Monday 8:30 & 9:30am WODs Only **Babysitting available at both times Starting Tuesday 9.6.16 5:45am WOD! More info
Protected: Monday 9.5.16 WOD NOTES
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