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CrossFit Teens 3/4/14

CrossFit Teens 3/4/14

3-Mar-14 Warm Up: tire agility, hurdles dynamic stretch skills: Jump into bar muscle up, hold 5 secs x 3   rounds HS holds/wall sits (alternate) 20   secson/10 sec rest x 4 sets Strength: shoulder press (work to heavy double, no dip drive!) WOD: 3 RFT: 12 […]

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WOD – Tuesday – 03/04/14

WOD – Tuesday – 03/04/14

A) 800m run (For Time) Rest as Needed B) 3 Rounds For Time: Rest 3 Minutes between rounds 15 hang cleans 115/75 15 burpees 15 Toes to bar 15 wallballs 20/14 15 KB Swings 53/35 *The rest is self timed. Make sure to look at the clock […]

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WOD – Monday – 03/03/14

WOD – Monday – 03/03/14

Congrats to Coach Hoser (Jason) for his 2nd place finish at the Oly Competition this weekend! A) Shoulder Press 5 x 3 @ 75-85%. 90-120 seconds rest between sets B) 4 RFT  - 200m Run  - 15 Pushups HR  - 15 Deadlifts 155/105

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WOD – 03/01/14

WOD – 03/01/14

Coaches Choice by Coach Alex! Just a reminder that the official day to perform 14.1 with a judge is on Sunday between 10-12. If you plan to do the WOD any other time, you are responsible for finding your own judge. This judge must be a registered […]

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WOD – Friday – 02/28/14

WOD – Friday – 02/28/14

  Open WOD 14.1 (aka 11.1):   AMRAP 10:   30 Double Unders (scale to 60 singles) 15 Power snatch (75/55)       Have Fun, Good luck!!!   Reminder that we are having the Open Clinic for all registered athletes Friday at 6p-8p. No 6pm class. […]

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WOD – Thursday – 02/7/14

WOD – Thursday – 02/7/14

A) Not For Time – 2 rounds 300m Row 4 Turkish Getups 10 Hollow rocks 4 bridge-ups (5 second hold) -OR- 30 second front plank hold 1 rope climb (or 2 descending planks) B) AMRAP 5 5 push press 115/75 10 burpees Rest 5 C) AMRAP 5 […]

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CrossFit Teens 2.27.14

CrossFit Teens 2.27.14

27-Feb-14 Warm up: 800m run,   then 2 rounds (light KBS) 15 squats 15 KBS 15 sit ups Review HSPU, TTB, work %ages of FS 70% of 1RM, 4rounds x 5   reps then drop to no more than 50% of 1RM for WOD: WOD: 9 min […]

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WOD – Wednesday – 02/26/14

WOD – Wednesday – 02/26/14

A) EMOM 10: Alternating  - 5-10 HSPU or 10 Dumbell Press 40/25 – ish  - 10 Toes-To-Bar B) EMOM 10: Alternating  - 5 strict chin ups (try to pull to chest)  - 10 Hand release Push-ups C) AMRAP 2:  (Max reps in 2 minutes)  - KB Swings 53/35 (we will […]

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CrossFit Teens 2.26.14

CrossFit Teens 2.26.14

26-Feb Warm Up: 400m run dynamic stretch then 2 rounds (not for time) 1 rope climb (2:1 planks) 20 ttl steps mountain climbers 10 burpees 5 Air Squats (don’t rush these!) skill: mat work: rolls, cartwheels, burpee   broad jumps, etc. WOD: A)   400m Farmer’s Carry […]

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CrossFit Teens 2.25.14

CrossFit Teens 2.25.14

Warm Up: 400m run with medball then 3 rounds (not for time) 3 pull ups 6 push ups 9 squats stretch, including wrist rolls forward rolls, cart wheels, hs   holds 3 sets of 20 sec holds, 30 sec rest (if unable to perform hand stand, do […]

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