October, 2014

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Thursday, October 30th, 2014

Today, athletes will focus on their overhead squats. They will participate in a team WOD of Deck of Cards!

Spades: over head squats (plate)
Hearts: push ups (onto plate)
Clubs: ground to over head (plate)
Diamonds: sit ups (with plate)
Jack, king, queen: 10 reps
Ace: 11 reps
Joker: 15 burpees

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Tuesday, October 28th, 2014

This week athletes will be focusing on Over head Squats. This week will complete the squat series.

AMRAP 12
3 Handstand Push ups
6 OH Squats
9 Burpees Over the bar

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Thursday, October 23rd, 2014

Please join us for our annual CrossFit Community fundraiser for Breast Cancer Awareness. Each year, members of the CrossFit community, gather at their box and perform the WOD “Grace.” The WOD consists of 30 Clean and Jerks for time. CFkids will participate this year in the event and will perform the WOD today during class.

If you would like to donate under CrossFit Port Chester, here is the link: Donate to Breast Cancer Awareness

P.S. Have your kids wear PINK for the event! Thanks.

Tuesday, October 21st, 2014

This week we will continue our focus on Back Squats. Last week, all kids practiced releasing the bar from the rack and performing back squats.

This week WOD is for time:

21-15-9

Back Squats

Box Jumps

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Thursday, October 16th, 2014

Athletes will have a back squat strength focus today.

AMRAP 12
250 meter row
Toes to bar
Push ups
Teams of 3. Follow the leader style.  Once athlete is done with 250 row, the team follows the leader onto next movement. Score is toes to bar and push ups combined.

Tuesday, October 14th, 2014

This week we will phase out of the front squat and into the back squat movement.

Stretch*Warm Up

WOD:
AMRAP 12
Partner 1:
8 Front Squats
10 Double Unders or 30 singles
Partner 2: Burpees until partner 1 completes round.

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Thursday, October 9th, 2014

Today we will continue the barbell front squat movement but as a strength focus only.

AMRAP 10
10 Burpee Box Jumps
10 P-bar Dips

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Tuesday, October 7th, 2014

This week we will be focusing on the barbell movement, the “Front Squat.” Athletes will begin the week without weight and will be advised by coaches over the next two weeks on increasing their weight.

EMOM  for 4 Rounds

Front Squats

Toes 2 Bar

Push Ups

Each athlete will begin at different stations.

Thursday, October 2nd, 2014

Happy October! The squat is a fundamental movement. We are continuing this movement throughout the month of October with variations of the movement.

WOD:

EMOM14

Partner WOD

Box Jumps

Goblet Squats

Have fun!

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