March, 2015

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Tuesday, March 31st, 2015

It’s the last week of the Open!
WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Thursday, March 26th, 2015

Athletes have been working hard throughout the Open. How about a little fun with deck of cards!

Deck of Cards:
Hearts: sit ups with a weighted plate
Spades: overhead lunges with a weighted plate
Diamonds: push-ups onto plate
Clubs: weighted air squats

J, k, q= 10 reps
Ace= 11 reps
Jokers= 15 burpees
20 minute time cap

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Tuesday, March 24th, 2015

Today athletes will compete in the Open WoD 15.4. This is the second to last WOD of the series.

15.4

March 20th
AMRAP 8

3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans 185/125
9 handstand push-ups
3 cleans 185/125
12 handstand push-ups
6 cleans 185/125
15 handstand push-ups
6 cleans 185/25
18 handstand push-ups
6 cleans185/125
21 handstand push-ups
9 cleans 185/125
Etc., following same pattern

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Thursday, March 19th, 2015

This week as athletes focus on the muscle up progression in the Open WOD, we will continue to strengthen our core and upper body.

AMRAP 15:

6 Renegade Rows

7 Dumb bell thrusters

8 OH Squats (db)

Throwback special to November 2012

Throwback special to November 2012

Tuesday, March 17th, 2015

Happy St. Pattys Day! Wear green to class and get ready for Open WOD 15.3!

15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Thursday, March 12th 2015

This week we will focus on cardio to help keep us moving through the WODs. Since this is a timed WOD, the skill prior will be double unders.

21-15-9
Burpee Box Jumps
Double Unders

Tuesday, March 10th, 2015

It is week 2 of “The Open.” Athletes will perform 15.2 with modifications.

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups

Classes canceled this evening

Classes are canceled this evening due to the inclement weather. Please be safe and we will see everyone on Tuesday! 

Snow Day Wod:
5 Rounds for time:
30 mountain climbers
5 pushups
10 Air Squats
10 sit ups

Thursday, March 5th, 2015

*check for updates in case classes are canceled due to snow*

Today athletes will focus on their gymnastics body movements.

EMOM 12
AMRAP
Box Jumps
Burpees
P bar Dips
Everyone will start at different stations and move after each minute.
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Tuesday, March 3rd, 2015

The CrossFit Open is here! We are excited to begin 15.1 and 15.1a with CrossFit Kids.

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.) *Weight will be adjusted for kids accordingly…

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

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Welcome to CrossFit Kids Port Chester!

Classes are currently suspended. Please check back for updates or contact us at crossfitkidsportchester@gmail.com or text us at 27677.