March, 2013

now browsing by month

 

Saturday, March 30th, 2013

March Skill: Throwing

Warm Up:

Bones Says

Wod:

Amrap 7

20 Mountain Climbers

10 Air Squats (Med Ball)

5 Med Ball Push Ups

*Game*

Thursday, March 28th, 2013

Pre-Teens and Teens Only

Warm Up:

Bones Says

Teen Focus Skill: Back Squats

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Back Squats

Burpees

Tuesday, March 26th, 2013

March Skill: Throwing

Warm Up:

20 Twists

10 Jump Squats

WOD:

AMRAP 6

12 OH Lunges (10/5)

6 P-Bar Dips

*Game*

 

Saturday, March 23rd, 2013

March Skill: Throwing

Warm Up:

Agility ladder then
5-1
HSPU ( 2 mats)
K2E
Tuck jumps

WOD
AMRAP 10:

2 Wall climbs
Bear crawl then karaoke sprint back
4 burpees
Bear crawl then karaoke sprint back
6 PVC Press

*Game*

Thursday, March 21st, 2013

Pre Teen and Teen Class Only

Warm Up:

Bones Says

Teen Focus Skill: Front Squats

WOD:

Amrap 15

5 Pull Ups

7 Front Squats (Weights will Vary)

9 Hollow Rocks

Tuesday, March 19th, 2013

March Skill: Throwing

Warm Up:

Rope Waves

WOD:

AMRAP 8

3 Toes to Ring

6 Wall Balls

9 Ball Slams

*Game*20130215-210712.jpg

 

Saturday, March 16th, 2013

March Skill: Throwing

Warm Up:

Lets Play Catch! Teams of 2

WOD:

2 Rounds

1 Min Box Jumps

1 Min Ring Rows

1 Min Burpees

1 Min Jumping Pull Ups

1 Min Rest

*Game*

 

Thursday, March 14th, 2013

Pre Teen & Teen Class Only

March Skill: Throwing

Warm Up:

5 Broad Jumps

10 Box Jumps

Teen Skill: Squats

WOD:

AMRAP 12

Row 250

7 Dumbbell Thrusters

14 Situps

 

Tuesday, March 12th, 2013

March Skill: Throwing

Warm Up:

AMRAP 3

Box Jumps (Every time you pause, 10 Jumping Jacks)

WOD:

AMRAP 7

Lateral Burpee Jumps

Ball Toss (Each time you retrieve the ball, 5 ring dips)

*Game*

 

Saturday, March 9th, 2013

March Skill: Throwing

Warm Up:

Freeze Jump Rope

WOD:

AMRAP 5

Farmers & Lumber Jacks

*Game*

x

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