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Archive for the Teen WOD Category

CrossFit Teens 4.24.14

CrossFit Teens 4.24.14

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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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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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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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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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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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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CrossFit Teens April 9, 2014

CrossFit Teens April 9, 2014

  9-Apr warmup: row/run 3 rounds ( not fot time) 5 pull ups 7 push ups 9 squats 100m run wrist rolls, dynamic stretch skills:   hand stand holds, walks, Wall walks, WTF, HSPU Deadlift WOD: 4 HSPU 6 Deadlift  (155/105…JV: 135/85) – SCALE ACCORDINGLY (should be […]

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CrossFit Teens Tuesday 4/8/14

CrossFit Teens Tuesday 4/8/14

  8-Apr warm up: 400m run or 500m row Dynamic Stretch Teams of 2 or   3: 50m Giant Tire Flips (scale as needed) then partners (teams of 2): one partner jump rope   while the other runs 5 laps over hurdles then switch, 3   rounds […]

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CrossFit Teens Thursday 3.27.14

CrossFit Teens Thursday 3.27.14

27-Mar Warm Up same as yest skill work: hop scotch wall climbs WOD: Terrible 30s! Perform 30 of each of the following   movements, for time: Hang Cleans (75/53) Mule Kicks K2E Walking Lunges (total steps) WBS (20/14) Burpees KBS (24/16kg) Jumping Pull Ups Box Jumps Double […]

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CrossFit Teens Wednesday 3.26.14

CrossFit Teens Wednesday 3.26.14

26-Mar Warm UP: 50m high knees 3 burpees 50m butt kicks 5 burpees 50m side to side 7 burpees 100m run skill   work: kipping pull ups, dips, muscle up transitions, skin the   cat (take no more than 12 mins for all) Review Snatch (beginners hang) […]

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West Palm Beach, FL 33401
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