March, 2014

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CrossFit Teens Class: Friday, April 4th, 2014

5 Rounds

150M Row ( sprint)

10 Hollow Rocks

Walking lunge with twist

Back- Farmers walk

Thursday, April 3rd, 2014

April Skilk: Thrusters
Rookies
Warm Up
3 Inch worm
3 Wall climbers
3 push ups

Wod:
Tabata
Deadlifts
Plank
Pull Ups

*Game*

All Stars:
Warm Up :
Bones / Paige Says

WOD :
Tabata
Deadlifts .05-b/w
weighted plank
Pull Ups

Tuesday, April 1st, 2014

April Skill: Thrusters
Rookies & All Stars
Warm Up
Coach of the Day Says

WOD:
Open WOD 14.5
21-18-15-12-9-6-3
thrusters .05/Bw
bar facing burpees

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CrossFit Teens Class: Friday, March 28th, 2014

Warm up

Battle Ropes

20 sec on/40 sec rest x10

WOD:

5 rounds

14 DB Lunges

7 instep Pushups ( on top of feet)

1 min AD

Thursday, March 27th, 2014

March Skill: Power Cleans
Rookies:
Warm Up:
Bear Crawl relays
Crab Crawl relays
Frog jumps

WOD:
Obstacle Course

*Game*

All Stars
Warm Up :
Bones / Paige Says

WOD
EMOM 12
Calories AD
Burpees

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Partner deadlifts

Tuesday, March 25th, 2014

March Skill: Power Cleans
Rookies
Warm Up:
Side shuffle down and back
Wooden soldiers down and back
Lunges down and back

WOD:
AMRAP 6
3 wall balls
6 push ups
9 Supermans

*Game*

All Stars:
Warm Up:
Bones/Paige Says

WOD:
Open WOD 14.4
AMRAP 14
60 calorie row
50 toes to bar
40 wall balls 20/14
30 power cleans 135/95
20 muscle ups

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CrossFit Teens Class: Friday, March 21st, 2014

Strength:
Deadlifts
1-1-1

Open Wod: 14.3
AMRAP 8

10 deadlifts

15 box jumps

15 deadlifts

15 box jumps

20 deadlifts

15 box jumps

25 deadlifts

15 box jumos

Thursday, March 20th, 2014

March Skill: Power Cleans

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

WOD:
CrossFit Baseball

All Stars:
Warm Up
Bones/Paige Says

WOD:
“Fran”
21-15-9
Thrusters
Pullups

Tuesday, March 18th, 2014

March Skill: Power Cleans

Rookies:
Warm Up:
Sparkles Playground

WOD:
AMRAP 7
7 Box Jumps
7 .Deadlifts

All Stars:
Warm Up:
Bones/Paige Says

WOD:
Open 14.3
AMRAP 8

10 deadlifts

15 box jumps

15 deadlifts

15 box jumps

20 deadlifts

15 box jumps

25 deadlifts

15 box jumos

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CrossFit Teens Class: Friday, March 14th, 2014

Warm up- Sled pulls in March! Increase weights each Friday

Deck of cards

Hearts – Kettlebell Swings

Clubs- Box jumps

Spades – squats with KB

Diamonds – snatches with kb

Jokers- Burpees 15

 

30 Min cap

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