September, 2013

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Thursday, October 3rd, 2013

October Skill: Toes 2 Bar

Warm Up:

50 Jumping Jacks

WOD: Rookies & All Stars

AMRAP 5

6 Thrusters

10 meter Sprint

*Game*

WOD: Pros

Lurong Challenge WOD #4

AMRAP 10

50 Thrusters

50 Toes to Bar

(Teens may break up the WOD)

Those participating in the Lurong Challenge may join the teen class to meet the requirements of the WOD. Class begins at 5pm.

Tuesday, October 1st, 2013

October Skill: Toes 2 Bar

Warm Up:

Animal Walk Shuttle Runs

WOD: Rookies & All Stars

AMRAP 6

5 Wall Balls

5 Toes 2 Bar or V ups

*Game*

WOD: Pros

AMRAP 12

10 Wall Balls

7 Toes to Bar

Thursday, September 26th, 2013

September Skill: Dumbbell

Warm Up:

Playground Hang

WOD: Rookies & All Stars

AMRAP 7

7 Box Jumps

7 Handstand Push Ups

*Game*

WOD: Pros

AMRAP 15

15 Box Jumps

15 Handstand Push Ups

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Tuesday, September 24th, 2013

September Skill: Dumbbell

Warm Up:

Up the Ladder

Focus: Wall Balls

WOD: Rookies & All Stars

AMRAP 6-8

7 Jump Squats

6 T Push Ups

5 Supermans

*Game*

WOD: Pros

Warm Up: Bones Says

AMRAP 10

10 Goblet Squats (DB #)

10 Renegade Rows

 

Thursday, September 19th, 2013

September Skill: Dumbbell

Warm Up:

Bones Says

WOD: Rookies & All Stars

AMRAP 5-8

25 Burpees
25 Kettlebell Swings

*Game*

WOD: Pros

Lurong Challenge WOD 2

100 Burpees
100 Kettlebell Swings
12 minute time cap

Those participating in the Lurong Challenge may join the teen class to meet the requirements of the WOD. Class begins at 5pm.

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Tuesday, September 17th, 2013

September Skill: Dumbbell

Warm Up:
Freeze Tag

WOD: Rookies & All Stars

AMRAP 6-8
10 shoulder touches
10 single unders
6 pistols

*Game*

WOD: Pros

AMRAP 15
5 Pull-ups
10 double unders
20 dumbbell lunges

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Thursday, September 12th, 2013

September Skill: Dumbbell

Warm Up:
1 lap around cone track
Bear crawl 10 meters
High knee kick 10 meters

WOD: Rookies & All Stars

AMRAP 5-8
Teams of 2
Wall push ups
Mountain climbers
Wall sits (10 sec)

*Game*

WOD: Pros

AMRAP 10
5 Push Ups
5 Wall Climbs
10 Air Squats

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Tuesday, September 10th, 2013

September Skill: Dumbbell

Warm Up: Intro to Bones Says

WOD: Rookies & All Stars

AMRAP 6
In a Circle together:
5 Reps each
Tuck Jumps
Air Thrusters
Burpees
Sit ups
Forward and backward hops

*Game*

WOD: Pros

AMRAP 12
10 Reps each
Thrusters 8/10
Burpees
Sit ups 8/10

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Tuesday, September 3rd, 2013

September Skill: Dumbbells

Warm Up:

Bones Says

WOD:

21-15-9
8 minute time cap

Renegade rows
Burpees

Amrap RR push-ups with remaining time.

*Game*

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http://www.groupon.com/deals/crossfit-kids-port-chester

 

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