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CrossFit Teens 4.16.14

CrossFit Teens 4.16.14

Wednesday: Warm Up: 2 Rounds (not for time) 250m Row 10 Mountain Climbers 50m Hurdles 10 Jumping Jacks 50m Hurdles 10 Alt Lunges (in place, ttl steps) 50m Hurdles Skill: Flutter kicks, mule kicks Back extensions in GHD machine, GHD sit ups (rotate in and out, do […]

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WOD – Wednesday – 04/16/14

WOD – Wednesday – 04/16/14

A) AMRAP 5:  - Shoulder to Overhead 135/95   *every 30 seconds perform 3 burpees B) 12 Minute Clock: 3 Rounds:  - 15 Deadlifts 225/155  - 20 Wallball 20/14        then,  - 400m Farmers Carry 55/35        then,  - max reps of Toes to bar in remaining […]

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CrossFit Teens 4.15.14

CrossFit Teens 4.15.14

    Tuesday: Skill Day! Warm Up: 3 rounds (not for time) 10 WBS (14/10) 8 Burpees 6 Abmat Sit ups 4 WTF 2 pull ups Dynamic stretch, mobility band stretch   to shoulder Wall Climbs (sub WTF’s) Ring Rows (do 3×5 to warm up joint) Ring […]

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WOD – 04/15/14

WOD – 04/15/14

  A) Every 45 seconds, for 12 sets:  - 1 power clean + Jerk (@ 85% of Power clean max) B) AMRAP 5:  - 10 hang cleans 95/65  - 10 HR Push-ups  - 10 Squats      Rest 5 C) AMRAP 5:  - 15 KB Swings 53/35  - […]

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WOD – Monday – 04/14/14

WOD – Monday – 04/14/14

  Way to go Phil, Derek & Vince… 1st Place at Europa Throwdown   A. Front squats:  5×5 @ 80% B) For Time: 12-9-6 reps of: Power snatch 135/95 pull-ups burpees over bar  - cash out = 100 Double Unders. (scale to 150 singles) (scale accordingly on […]

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2014 Battle of The Boxes Paleo Challenge April 28th – May 25th

2014 Battle of The Boxes Paleo Challenge April 28th – May 25th

Here’s the scoop! The Challenge itself runs from April 28 – May 25th. You will have 4 weeks to shock your metabolic system into high gear. All 3 of our Boxes will be participating for the chance to be dubbed the “Fittest Box” in the company. The […]

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WOD – Friday – 04/11/14

WOD – Friday – 04/11/14

  BENCHMARK FRIDAY!   “SAGE 20“ AMRAP 20:  - 20 Tthrusters 135/95  - 20 Pull-ups  - 20 Burpees Everyone has to do this workout at least once in their life. I’ve personally done it twice. Strategy is important here. This is not a 50m sprint, it’s more like […]

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WOD – Thursday – 04/10/14

WOD – Thursday – 04/10/14

  Endurance Day Thursday!   A) 1 Mile Run for time   Rest 6 minutes   B) 1,600m row for time   Rest 8 minutes   C) 1 Mile Run for time   * The rest will be self timed and independent to each. You will score […]

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CrossFit Teens 4/10/14

CrossFit Teens 4/10/14

row / run STRETCH 50m high knees Jumping Jacks 50m butt kicks mountain climbers 50m side to side shuffle 100m run WODS: A) 3 minute AMRAP: max rep Hang Cleans (75/53) rest 3 mins B) 3 min AMRAP: max rep Air Squats rest 3 mins C) 3 […]

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WOD – Wednesday – 04/09/14

WOD – Wednesday – 04/09/14

  A) Get Strong Time. Push Press: 5-5-5-5-5 (Build to a 5rm) B) For Time: 5 Wall Climb (Scale to 10 wtf’s) 10 Ring dips 20 Double Unders (scale to 40 singles) 30 Push-ups (hand release) 60 Squats 30 Push-ups (hand release) 20 Double Unders (scale to 40 singles) 10 […]

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