March, 2016

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Thursday, March 31st, 2016

CrossFit Kids Port Chester – Pros

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

CrossFit Games Open 16.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

Thursday, March 31st, 2016

CrossFit Kids Port Chester – All Stars

Tabata Double Under (No Measure)

Athlete will complete as many double unders in 8 rounds of 20 seconds of work and 10 seconds of rest.

CrossFit Games Open 16.4 Teens Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball

Boys 16-17 – 135# Deadlift + 14# Wall-Ball

Girls 14-15 – 65# Deadlift + 10# Wall-Ball

Girls 16-17 – 95# Deadlift + 10# Wall-Ball

Tuesday, March 29th, 2016

CrossFit Kids Port Chester – All Stars

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon (AMRAP – Reps)

EMOM 15 (3 burpees)

10 Air Squats

5 Handstand Push Ups

10 Sit Ups

Saturday, March 26th, 2016

CrossFit Kids Port Chester – All Stars

Alphabet Warm Up (No Measure)

Athletes will use a word to perform the movements presented on the alphabet board.

Deck of Card II (Time)

Spades: Wall Balls

Hearts: Med Ball Push Ups

Diamonds: Sit Ups using med ball;

Clubs: Air Squats to Med Ball

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

Thursday, March 24th, 2016

CrossFit Kids Port Chester – Pros

Teens Choice (No Measure)

During the Warm up, teens will have 5-10 minutes of their warm up choice. Indoors or outdoors as approved by their coach.

CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

3 bar muscle-ups

Boys use 65 lb.

Girls use 45 lb.

Thursday, March 24th, 2016

CrossFit Kids Port Chester – All Stars

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

CrossFit Games Open 16.3 Teens Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Boys use 45 lb.

Girls use 35 lb.

Tuesday, March 22nd, 2016

CrossFit Kids Port Chester – All Stars

Tabata Double Under (No Measure)

Athlete will complete as many double unders in 8 rounds of 20 seconds of work and 10 seconds of rest.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

8 Dumb bell Push Presses

8 Renegage Rows

Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

8 Burpees

8 Pull Ups

Saturday, March 19th, 2016

CrossFit Kids Port Chester – All Stars

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Athletes can team up and split reps. 15 minute cap.

Tuesday, March 15th, 2016

CrossFit Kids Port Chester – All Stars

Alphabet Warm Up (No Measure)

Athletes will use a word to perform the movements presented on the alphabet board.

Deck of Card II (Time)

Spades: Wall Balls

Hearts: Med Ball Push Ups

Diamonds: Sit Ups using med ball;

Clubs: Air Squats to Med Ball

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

Saturday, March 12th, 2016

CrossFit Kids Port Chester – All Stars

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 10

10 Lateral hops

8 Push ups

6 Handstand kick ups

P1 and P2 switch after each movement.

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