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Archive for the Teen WOD Category

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 (penalty
15 squats every drop) (53/35)
B) For Time:
5 WTF
10 KB SDHP (53/35)
15 Burpee Broad Jumps
20 Abmat Sit ups
25 box jump overs (24/20)
30 Jump Rope (double unders if you have   ‘em!)
25 box jump overs (24/20)
20 Abmat Sit ups
15 Burpee Broad Jumps
10 KB SDHP (53/35)
5 WTF

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   active push against wall)
Review burpees, KBS, thruster
Remember to keep heels planted in squat   and elbows in front of bar!
A)EMOM 10:
perform 8 thrusters
scale accordingly. You should be able to   do all 8 unbroken every round
Rest 5 mins
B) EMOM 3:
45 sec max rep KBS (24/16kgs) scale wt:   35/20
15 sec rest
Rest 4 mins
C) EMOM 3:
45 sec max rep burpees, 15 sec rest

2/20/14 – CrossFit Teens

2/20/14 – CrossFit Teens
20-Feb-14
Warm Up:
350m row
stretch
2 Rounds (not for time)
1 rope climb (2 descends)
4 Pull Ups (use bands as necessary)
6 push ups
8 squats
skills: Kipping pull up progression
(no more than 10 minutes)
Man Makers (Push up, Row, Push up, Row,   Clean, Squat, thrust…that is 1 )
WOD: 12 min AMRAP (climb the ladder)
Man Makers 2,4,6,8,10…)
Wall Ball Shots (4,8,12,16,20…)
Don’t   go too heavy! Use a challenging weight but you should be able to do more
than 1 and drop to breathe.

CrossFit Teens 2/19/14

CrossFit Teens 2/19/14
19-Feb-14
Warm Up
10   Partner sit up, medball pass
10 Burpee over partner
3 rounds not for time
Skills
HS Holds, Wall Walks
Review power clean
build to working weight, should be able
to execute 5 in a row   without being too
fatigued to drop
WOD:
21-15-9
Power Cleans (75/53)
Box Jumps (24/20)
WBS (20/14)
(Thanks to Coach Sarah for that one!)

CrossFit Teens 2/13/14

CrossFit Teens 2/13/14
Warm Up: AS A   GROUP:
run around front high ridge to gateway   back in thru parking lot
run 100m, 10 burpees
run 100m, 10 air squats
run 100m, 10 burpees
run 100m, 10 air squats
(continue this cycle until you’re back   to the gym, should break at least 5 times)
Review SDHP
WOD:
400m Run
25 SDHP (20kg/16kg) scale to make sure   great form is being used throughout
25 Abmat Sit Ups
25 box jumps (24/20)
300m Run
20 SDHP
20 Abmat Sit Ups
20 box jumps
200m Run
15 SDHP
15 Abmat Sit Ups
15 box jumps
100m run
10 SDHP
10 Abmat Situps
10 box jumps

CrossFit Teens – 2/12/14

CrossFit Teens – 2/12/14
2/12/2014
Warm Up:
3 rounds (not for time)
250m row
10 push ups
10 air squats
skills:   mat work/hop scotch
stretch wrists review thrusters
build bar to working weight
(should be able to do at least 10   without dropping the bar)
WOD: FRAN
21-15-9
Thrusters
Pull Ups (scale accordingly…get your   full range of motion on these!!)
Cookie:
Team Tire Flips

CrossFit Teens 2/11/14

CrossFit Teens 2/11/14
2/11/2014
Warm Up!
1 mile run
stretch, wrist mobility
Musical Medballs
gutter (elim from   musical medball) jumping jacks,
burpees, mountain climbers, squats, etc.
skills:
WTF, Wall Climbs
Review:
STO: Shoulder press, push press, push   jerk
WOD:
14 Min AMRAP
2 Wall Climbs (sub 4 WTF)
8 STO (65/53/42)
8 K2E
8 WBS (16/12)
100m hurdle run (hurdle up 50m to end of building,

then run back)

CrossFit Teens 2/6/14

CrossFit Teens 2/6/14
2/6/2014
Warm Up:
400m Indian Run
Partner wall ball pass (sit ups)
Partner arm helicopter jump over, crawl   under
3   mins of 20 sec on/10 sec rest then switch with HS holds vs. wall sits
(alternate during rest)
Review squat cleans, build to working   weight (Rx 75/42)
WOD:
4 RFT (15 min time cap)
12 squat cleans (75/42)
12 Burpee over Bar
12 dubs (sub 24 singles)

CrossFit Teens 2/5/14

CrossFit Teens 2/5/14
2/5/2014
Warm Up:
25 jumping jacks
hurdles
run thru tires
25 mountain climbers
hurdles
run thru tires
25 air thrusters
hurdles
run thru tires
practice HS holds, walks, rolls,   cartwheels
(if cannot perform HS hold, do active   shoulders in downward dog)
Review shoulder press/push press
build to working weight,   should be able to
perform 8-10 reps without dropping. Rx   (45/33)
WOD:
2 RFT:
30 push press
30 Sit ups
Rest no more than 5 minutes
For tine:
100 Double Unders (sub 200 singles)

CrossFit Teens 2/4/14

CrossFit Teens 2/4/14
2/4/2014
Warm Up:
500m row
then: (not for time)
20 jump rope
100m high knees
20   mountain climbers
200m butt kicks
20 jumping jacks
100m side to side
20 jump rope
Skill:
Bar muscle up holds 5 rds x 8 secs each
cage crawl, skin the cat
Front Squat 5-3-2-2-2
(take 15 mins to build to heavy set of   2)
WOD:
7 min AMRAP
7 Front Squat
7 TTB (or K2E)
100m Run
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