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CrossFit Teens 4/23/14

CrossFit Teens 4/23/14

Warm Up   for the week: 400m run/row, then roll out   on ball or stretch with bands 8 Jumping Jacks 8 criss-cross jumping jacks   (cross hands and feet in front, then extend out) 16 Steps of mountain climbers   (foot to hand), be deliberate about […]

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WOD – Wednesday – 04/23/14

WOD – Wednesday – 04/23/14

A) Every 30 Seconds for 7 Minutes:  - 2 Clusters @ approx 60% of max clean      (Squat clean thruster) B) For Reps: 60 Seconds work, 60 seconds rest: Burpees Wallball 20/14 KB Swing 53/35 Thrusters 75/55    Rest 3 Minutes and repeat **Score will be total reps for […]

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CrossFit Teens 4.22.14

CrossFit Teens 4.22.14

Ok, so we’re gunna change things up a little bit. The basic format for your warmup this week will be as follows: Warm Up   for the week: 400m run/row, then roll out   on ball or stretch with bands 8 Jumping Jacks 8 criss-cross jumping jacks […]

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WOD – Tuesday – 04/22/14

WOD – Tuesday – 04/22/14

  5 RFT: 15 Deadlifts 225/155 10 C2B pull-ups 400m run Rest 2 minutes between rounds (self time)

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WOD – Monday – 04/21/14

WOD – Monday – 04/21/14

A. Front squats:  5×3 @ 85% B) 3 RFT: 10 hang power cleans 155/105,  RX+ do 185/125 20 HR Pushups 30 Abmat situps

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WOD – Friday – 04/18/14

WOD – Friday – 04/18/14

A) 3 Sets (Not For Time)  - 2-4 mu’s or 6-10 c2b’s or 8-12 Pull-ups  - 8 Kang Squats 45/53  - 1 rope climb  B) 10-8-6-4-2  - Squat cleans 185/125  - Burpee Box jumps 30/24    (know your limits. Scale the weight and the box accordingly) The […]

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Member Spotlight with Jake Gelberg

Member Spotlight with Jake Gelberg

Before and After pictures of Jake Gelberg (After & Before)    JAKE GELBERG, age 17, Senior at Olympic Heights HS,  son of Noelle and Mike Gelberg (aka Mike G!! aka King of the Shoulder Press). Before we go on about Jake, we don’t want to minimize the […]

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WOD – Thursday – 04/17/14

WOD – Thursday – 04/17/14

  AMRAP 25:  - 400m run  - 10 ring rows  - 30 Double unders (scale to 60 singles)  - 8 alt pistols (scale to assisted pistols or 15 goblet squats 53/35)  - 5 Man makers 45ish/25ish   See Paleo Challenge Link

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CrossFit Teens 4.17.14

CrossFit Teens 4.17.14

Thursday: Warm Up: 400m Run 20 Jumping Jacks 300m Run 20 KBS (light, russian swing) 200m Run 20 Air Squats 100m Run 20 Mountain Climbers Skill: Double Under Practice Front   Rolls, Cart Wheels, Burpee Broad Jumps, HS Holds Review Hang Power Snatch WOD: A) 8 min AMRAP […]

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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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