December, 2014

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Tuesday, December 23rd, 2014

This final week of CrossFit kids for the 2014 year will be a WOD performed for time.

30 Handstand Push ups
40 Jump Squats
50 Sit ups
60 Squats
70 Double Unders/210 Singles

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Thursday, December 18th, 2014

Today athletes will learn how to perform a med ball clean.

AMRAP 10
3 Wall balls
6 sit ups
9 power cleans

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Tuesday, December 16th, 2014

This week we will be focusing on the Power Cleans. Athletes will use a barbell and a medicine ball.

AMRAP 14
5 Box Jumps
7 Power Cleans
9 Double Unders

Thursday, December 11th, 2014

Today athletes will focus on Hang Power Cleans and upper body strength.

AMRAP 15
3 Hang Power Cleans
6 K2E
9 Push ups

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Tuesday, December 7th, 2014

This week we will be focusing on Hang Power Cleans (my favorite).

AMRAP 5
5 Pull ups
5 ball slams
5 HPC
Then
AMRAP 5
Air Dyne (Calories)

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Thursday, December 5th, 2014

Thursday we will continue our focus on cleans using a dumb bell. Today there will be two WODs and athletes will switch with a 2 minute transition in between.

AMRAP 6
4 dips (pbar/ring/bench)
8 Air Squats

AMRAP 6
4 dumb bell cleans
8 Push presses

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December 5th, 2014

Thursday we will continue our focus on cleans using a dumb bell. Today there will be two WODs and athletes will switch with a 2 minute transition in between.

AMRAP 6
4 dips (pbar/ring/bench)
8 Air Squats

AMRAP 6
4 dumb bell cleans
8 Push presses

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Tuesday, December 2nd, 2014

This week we will be focusing on the power clean by using a dumb bell.  Also,  be on the lookout for our November athlete of the month!

5 Rounds:
AMRAP 1 minute each round
Cleans
Renegade rows
Handstand push ups
Score= total reps

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