December, 2012

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Saturday, December 29th, 2012

December Skill: Press

Warm up:
AMRAP 4
3 Skin the Cats
2 Hollow Rocks
3 Squats

WOD
AMRAP 7
5 Push Ups
Push plate (meters)
2 Bench Jumps and Crawls

Repetition scheme will vary according to age groups: Rookies and All Stars.

*Game*

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Thursday, December 27th, 2012

December Skill: Press

Warm up:
Side shuffle
Inch worm
Mountain climbers
Run
3x

WOD
AMRAP 5
12 OH Lunges
7 Ring Rows
12 Push Presses

Repetition scheme will vary according to age groups: Rookies and All Stars.

*Game*

Holiday Schedule 2012

CrossFit Kids is following the CrossFit Port Chester schedule, therefore, there will not be classes held on Tuesday, December 25th (Christmas day) or Tuesday January 1st (New Years Day). All other classes will run a normal schedule. Have a safe and happy holiday 🙂

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Thursday, December 20th, 2012

December Skill: Press

Warm up:
AMRAP 5
3 Burpees, 6 lunges, 9 army crawls

WOD
AMRAP 6
10 Box Jumps
10 Kettlebell swings
10 Vups
100 Feet run

Repetition scheme will vary according to age groups: Rookies and All Stars.

*Game*

Tuesday, December 18th, 2012

December Skill: Press

Warm up:
5 Rounds
3 Skin the cats, 6, tuck jumps, 9 supermans

WOD
AMRAP 7
5 toes to bar
7 Strict press
9 mountain climbers

Repetition scheme will vary according to age groups: Rookies and All Stars.

*Game*

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Saturday, December 15th, 2012

See Thursdays WOD

Thursday, December 13th, 2012

December Skill: Press

Warm up:
AMRAP 5
10 burpees
5 sit-ups

WOD
AMRAP 8
10 pull-ups
10 Med ball Push (14)

Repetition scheme will vary according to age groups: Rookies and All Stars.

*Game*

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Tuesday, December 11th, 2012

December Skill: Press

Warm up:
AMRAP 4
Skip down and back
wall ball barrel

WOD:
Tabata
Jump Rope
Meter Run
Press

Repetition scheme will vary according to age groups: Rookies and All Stars.

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Saturday, December 8th, 2012

See Thursday’s WOD.

Remember, kids shirts are in!

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Thursday, December 6th, 2012

December Skill: Press

Warm up:
AMRAP 5
Run run run!

WOD:
AMRAP 8
8 Ground to overhead
8 Air squats
8 Dips

Repetition scheme will vary according to age groups: Rookies and All Stars.

*Game*

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