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Archive for the Teen WOD Category

CrossFit Teens 1/30/14

CrossFit Teens 1/30/14

30-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

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CrossFit Teens 1/29/14

CrossFit Teens 1/29/14

29-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

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CrossFit Teens 1/28/14

CrossFit Teens 1/28/14

28-Jan-14 Warm Up! 800m Indian Run forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   scotch back, crab walk then hop scotch back Stretch out the wrists! Practice HS Walk x 1 round Superman holds, hollow […]

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CrossFit Boynton Beach CrossFit Teens 1/23/14

CrossFit Boynton Beach CrossFit Teens 1/23/14

23-Jan-14 Warm Up: Hurtles agility, partners. partner   holds squat while other does jump rope to 100 jump   ropes each. skills: alternate HS holds, wall sits Review: snatch A) take 12 minutes to build to heavy   snatch B) At no more than 65% of A: […]

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CrossFit Boynton Beach CrossFit Teens 1/22/14

CrossFit Boynton Beach CrossFit Teens 1/22/14

22-Jan-14 Warm Up: 3 rounds (not for time) 4 pull ups (banded if necessary) 20 mountain climbers (total steps) 100m run 1 rope climb (sub 2:1 descend/ascends) skills: skin the cats, ring dips   (with bands), kipping pull up progression A) Take 12 mins to build to […]

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CrossFit Boynton Beach CrossFit Teens 1/21/14

CrossFit Boynton Beach CrossFit Teens 1/21/14

21-Jan-14 Warm Up: 2 rounds, not for time: 10 burpees 15 sit ups 20 single jumps 25 jumping jacks skills: wall climbs longest plank hold Review: KBS, DB squat cleans WOD: 13 min AMRAP 8 DB Squat Cleans (25/15) 12 Abmat Sit ups 18 Box Jumps (24/20) […]

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CrossFit Boynton Beach Thursday 1/16/14

CrossFit Boynton Beach Thursday 1/16/14

16-Jan-14 Warm Up: 20 burpees (not for time) dynamic   stretch on mats: Forward   rolls, cart wheels, army crawl, bear crawl, frog hops, etc Review pull ups, squats, push ups WOD: EMOM 20: 4 Pull Ups (if you don’t have Rx, do   jumping C2B) 8 […]

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CrossFit Teens WOD Wednesday 1/15/14

CrossFit Teens WOD Wednesday 1/15/14

15-Jan-14 Warm Up: 3 rounds ( not for time) 200m row 10 hand release push ups 15 squats 20 jumping jacks skills: alternate wall sits with hand stand holds 30 secs on, 30 secs rest x 3 sets of   each (6 min total) Review Squat Cleans […]

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CrossFit Teens WOD – Tuesday 1/14/14

CrossFit Teens WOD – Tuesday 1/14/14

14-Jan-14 Warm it Up! 100m high knees 15 jumping jacks 100m butt kicks 15 mountain climbers 100m side to side shuffle 15 burpees Repeat skills: bar muscle up holds 5×8 seconds x 3 rounds cage crawl Review Rope Climbs push press WOD: 6 RFT 1 Rope   […]

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CrossFit Teens WOD 12/12/13

Warm   up Partner agility (person on the ground   with arms out, partner crawls  under,   jump over) Dynamic Stretch Giant tire flips (group effort, 50m) SKILL: HSPU / SCALE TO HSPU Hang Power Cleans Start with empty bar, work weight up to   no more […]

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