January, 2013

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Saturday, February 2nd, 2013

February Skill: Pull Ups

Warm Up:

AMRAP 3

Run/Skip (100 meters)

WOD:

AMRAP 5

10 Walking lunges

10 Box/Bench Dips

10 sec Ring L Sit hold

*Game*

Thursday, January 31st, 2013

January Skill: Deadlifts

Warm Up:
Choose your poison

WOD:

AMRAP 6

6 Burpee Box Jumps
6 Sumo Deadlift High Pulls

*Game*

Tuesday, January 29th, 2013

January Skill: Deadlifts

Warm Up:

Team Rope Waves

WOD:

AMRAP 9:

1 Deadlift (15)

2 Strict Pull ups

9 Med Ball Slams

*Game*

Happy Birthday Bones!

P1050155

 

 

Saturday, January 26th, 2013

January Skill: Deadlift

Warm Up:

Jump Rope

WOD:

AMRAP 7

5 Wall Balls

7 Ring Rows

9 Situps

Partner WOD

*Game*

P1050186

Thursday, January 24th, 2013

January Skill: Deadlift

Warm up:

Ladder Steps and Hops

WOD

AMRAP 8

Run (Meters)

8 Toes to Bar

8 Burpees

*GAME!*

 

Tuesday, January 22nd, 2013

January Skill: Deadlift

Warm up:
Rope Climb Relay

WOD:
AMRAP 5
3 Med ball Deadlifts
6 Med Ball Twists
9 long Jumps

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

*Game*

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Saturday, January 19th, 2013

January Skill: Deadlift

Warm up:

AMRAP 3
Med ball push (meters)
10 squats (to ball)

WOD:

TABATA
Sumo Deadlift high pulls
Frog jumps

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

*Game*

Thursday, January 17th, 2013

January Skill: Deadlift

Warm up:

AMRAP 3

10 Mountain Climbers, 10 Situps, 10 Rope Waves

WOD:

3 Wall balls

6 Push ups to Med Ball

9 Flutter Kicks

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

*Game*

P1050198

Tuesday, January 15th, 2013

January Skill: Deadlift

Warm up:

AMRAP 3

50 meter sprint races

WOD:

AMRAP 6

5 Deadlifts

5 toes to bar

5 Vups

(You work then I work, rest in between)

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

*Game*

Saturday, January 12th, 2013

January Skill: Deadlift

Warm up:

Freeze Dance

WOD:

1 Minute each Station

Burpee Box Jumps

Sumo Deadlift High Pulls

Situps

Air Squats to Med Ball

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

*Game*

P1050213

Parents staying active with their kids!

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