December, 2013

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CrossFit Teens: Friday, December 27th, 2013

21-15-9
Air Dyne
Overhead Squats

Thursday, December 26th, 2013

December Skill: Cleans

Rookies:
Warm Up:
Rope Waves

WOD
Tabata
Squats
Burpees

*Game*

All Stars
Warm Up:
Paige Says

WOD:
Tabata
Front Squats #15- #35
Burpee Box Jumps
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Friday, December 20th, 2013

Skill: Deadlifts

AMRAP 12

5 toes to Bar

5 Box Jumps

5 Deadlifts

Thursday, December 19th, 2013

December Skill: Cleans

Rookies
Warm Up:
Bones Says

WOD:
20 Bicycles

10 Renegade Rows

*Game*

All Stars

Warm Up:
Paige Says

WOD:
AMRAP 15

20 Cal AD

10 Renegade Rows

Tuesday, December 17th, 2013

December Skill: Cleans

Rookies
Warm Up:
Farmers & Lumber Jacks

WOD:
AMRAP 7

7 Team Plate Push Press

7 Team Push Up Taps

*Game*

All Stars

Warm Up:
Paige Says

WOD:
AMRAP 12

Teams of 2

14 Dumbell Push Presses

14  HR Push Ups

Athlete 1 starts the WOD while athlete 2 waits until 1 is done. 2 cannot overlap 1.

 

CrossFit Teen Workout: Friday, December 13th, 2013

Pros

Strength: Back Squats

WOD:

AMRAP 13

6 Pull Ups (w/ Band)

6 Box Jumps

6 Back Squats

 

Thursday, December 12th, 2013

December Skill: Cleans

Rookies
Warm Up:
30 Jumping Jacks, 20 Mountain Climbers, 10 Air Squats

WOD:
Create your own obstacle course

*Game*

All Stars

Warm Up:
Paige Says

WOD:
AMRAP 12

3 Handstand Push Ups

6 Hang Cleans

9 Dips

Tuesday, December 10th, 2013

December Skill: Cleans

Rookies
Warm Up:
Freeze Tag

WOD:
AMRAP 6

2 Pistols

4 Squat Cleans

6 Strict Presses

*Game*

All Stars

Warm Up:
Paige Says

WOD
AMRAP 10
6 Pistols

8 Hang Cleans (#15-BW)

2 Strict Presses

 

Friday, December 6th, 2013

Pros:

Strength: Squats

AMRAP 10
5 Front Squats #35
5 burpees

Thursday, December 5th, 2013

December Skill: Cleans

Rookies
Warm Up:
Bones Says

WOD:
EMOM 7
5 Burpees Pull ups

*Game*

All Stars

Warm Up:
Paige Says

WOD
EMOM 12
5 burpee pullups
5 weighted Squats

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