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Archive for the Teen WOD Category

CrossFit Teens 4.24.14

CrossFit Teens 4.24.14
IMG_1078

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 this, use   the time to stretch
dowel bar shoulder   dislocates, torso twists
outside:
50m high knees
50m side to side shuffle   (face the same direction up and back)
50m butt kicks
50m high double knee jump   (not tryi

Skill work:
Ring Rows, Skin the cat, bar muscle up   holds
5 sets of jump up, hold for 8 sec count,   down.
A) 6 min AMRAP:
6 DB Front Squat (try to stick with the   same weight)
6 Mule Kicks
Rest 5 mins
A) 6 min AMRAP:
6 Man Makers (30/20ish) (20/15ish)
6 TTB

ng to broad jump, knees high to chest)

 

CrossFit Teens 4/23/14

CrossFit Teens 4/23/14
Ager thrusterWarm 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 this, use   the time to stretch
dowel bar shoulder   dislocates, torso twists
outside:
50m high knees
50m side to side shuffle   (face the same direction up and back)
50m butt kicks
50m high double knee jump   (not trying to broad jump, knees high to chest)

A) Push Press:
Take no more than 15 mins to Build to a   heavy set of 3
suggested rep count: 10-8-6-4-3-3-3
**No re-bending of the knees on the   catch!**
B) WOD:
FOR TIME:
1000m Row
50 KBS (24/16kg) or 16kg/20# scale
25 STO (no more than 75% of A – push   press)
100 Double Unders (scale to 200 singles)

CrossFit Teens 4.22.14

CrossFit Teens 4.22.14

butterfly pullupsOk, 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   (cross hands and feet in front, then extend out)
16 Steps of mountain climbers   (foot to hand),
be deliberate about this, use   the time to stretch
dowel bar shoulder   dislocates, torso twists
outside:
50m high knees
50m side to side shuffle   (face the same direction up and back)
50m butt kicks
50m high double knee jump   (not trying to broad jump, knees high to chest)

 

WOD:

A) Back Squats:
Take no more than 15 mins to build to   heavy set of 3
suggested rep count: 10-8-6-4-3-3-3
B) WOD:
3 RFT:
(15min Timecap)
30 WBS (20/14)
15 Pull Ups
400m run

CrossFit Teens 4.16.14

CrossFit Teens 4.16.14

WOD

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
3 sets of 3-5 reps each exercise)
Thrusters, Work to a perfect   form
heavy set of   2.
Drop to no more than 70% of heaviest set
WOD:
For Time:
10 Thrusters
1 Pull Up
9 Thrusters
2 Pull Ups
400m Run
8 Thrusters
3 Pull Up
7 Thrusters
4 Pull Ups
300m Run
6 Thrusters
5 Pull Ups
5 Thrusters
6 Pull Ups
200m Run
4 Thrusters
7 Pull Ups
3 Thrusters
8 Pull Ups
100m Run
2 Thrusters
9 Pull Ups
1 Thruster
10 Pull Ups

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 Dips (do 5×3, scaling as needed   with bands)
Skin the Cat (total 8 reps)
Rope Climbs (perform 3-5 climbs)
WOD:
800m Run
50 Target Burpees
40 Box Jumps (24/20)
30 Double Unders
20 K2E
10 Ring Dips
5 Wall Climbs (10 WTF)

 

CrossFit Teens 4/10/14

CrossFit Teens 4/10/14

IMG_2173

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 min AMRAP:
max rep Abmat Sit ups
rest 3 mins
D) 3 min AMRAP:
max rep burpees
E) 400m Run For Time

CrossFit Teens April 9, 2014

CrossFit Teens April 9, 2014

ROB DL 14.3

 

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 able to do all 6 unbroken,   and then some!)
8 Pull Ups
10 Tire Jumps

 

CrossFit Teens Tuesday 4/8/14

CrossFit Teens Tuesday 4/8/14
unnamed

 

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 each!
Review: Thrusters
WOD:
5 RFT:
15 Thrusters (65/42)
Burpee over bar

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 Unders (scale to 60 singles)

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)
WOD:
13 min AMRAP:
3 dips
5 pull ups
7 Snatch (75/42), (45/22)
200m run
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