January, 2014

now browsing by month

 

CrossFit Teens Class: Friday, January 31st, 2014

Snatches:

2-2-2

21-15-9

Snatches

Burpees

 

Thursday, January 30th, 2014

January Skill: Box Jumps

Rookies:

Warm Up:

20 Mountain Climbers, 15 Hollow Rocks, 10 Situps

WOD:

AMRAP 6

7 Overhead Squats

4 Pullups

*Game*

All Stars:

Warm Up:

Paige Says

WOD

BENCHMARK!

Hero WOD: Josh

There will be teams of two who will complete the following:

21 Overhead Squats

42 Pull Ups

15 OHS

30 Pull Ups

9 OHS

18 Pull ups

For Time.

Tuesday, January 28th, 2014

January Skill: Box Jumps

Rookies:

Warm Up: 

Bones Says

WOD:

AMRAP 5

2 Clapping Push Ups

4 Supermans

6 Bicycles

*Game*

All Stars:

Warm Up:

Paige Says

WOD

AMRAP 10

4 Dumb Bell Snatches

8 DB Squats

12 Renegade Rows

 

Friday, January 24th, 2014

5 Rounds
30 sec AD
30 sec rest
3-5 THE per arm

Thursday, January 23rd, 2014

See Tuesdays WOD

Classes canceled today

All CrossFit kids classes are canceled today. Stay warm and safe. Home WOD: 50 burpees for time.

Tuesday, January 21st, 2014

Rookies

January Skill: Box Jumps

Warm Up:

Up the ladder

WOD
AMRAP 5

5 Box Jumps
5 Vups

All Stars:

Warm Up:
Paige Says

WOD:
EMOM 12
Box Jumps
Toes to Bar

CrossFit Teens Class: Friday, January 17th, 2014

Pros

Skill: Hang Squat Cleans

5 Rounds

6 Hang Squat Cleans
10 Toes 2 Bar

Thursday, January 16th, 2014

January Skill: Box Jumps

Rookies:

Warm Up:
30 Jumping Jacks
5 Inch Worms
5 Squats

WOD:
AMRAP 5
2 Handstand Push Ups
4 Push Presses
6 Renegade Rows

*Game*

All Stars

Warm Up:
Bones Says

WOD:
AMRAP 12
4 Handstand Push Ups
8 Push Presses (DB)
12 Renegade Rows (DB)

Tuesday, January 14th, 2014

January Skill: Box Jumps

Rookies:

Warm Up:
Sparkles Says

WOD:
AMRAP 6
6 Supermans
5 Push Ups
4 Star Jumps

*Game*

All Stars:

Warm Up:
Paige Says

WOD:
4 Rounds
1:00 Stations (Max 2 per station)
Squat Cleans
Burpees
Pull Ups
Double Unders

x

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