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Archive for the Teen WOD Category

CrossFit Teens WOD – 12/11/2013

Warm Up!
500m Row / 400m Run
Cones: Follow the Leader, etc.
Skill Work:
Monkey Hangs, bar crawls, skin the cat,   ring rows (5 x 5)
ring dip holds at the top (5×5), banded ring dips
Review: KBS (Varsity: 20kg, 16kg, JV: 25# / 15#), WBS, K2E
WOD: TABATA 12 (3 mins per station, 1   min rest in between to rotate )
Complete as many reps as possble in 3   mins per station of 20sec on 10 sec rest of:
WBS (20/14) V or (14/10) JV
KBS (20kg/16kg) V or (25# / 15#) JV
Keep Track Of Your Reps on paper!
COOKIE:   max hold chin up

CrossFit Teens 12/10/2013

cf kids pic
Warm it up!
Run/Row 400m
Then small tire agility skills (setup   tires in single line)
High knees, 2 foot hop   thru, 1 foot hop thru,
butt kicks around outside, walking   lunges, etc.
10 squats – hold at the bottom to  stretch
Sled Races (team up in 2 if necessary)
Skill Work:
Bar muscle up holds (5×8 sec holds)
Hand Stand Holds
Highest Box   jump
Review: Front Squats – work up to no   more than (45# / 33#)
Teams of 2:
Run 400m
50 Burpees
50 Front Squats 45/33
50 Abmat situps
Run 400m
40 Burpees
40 Front Squats
40 Abmat Situps
Run 300m
30 Burpees
30 Front Squats
30 Abmat Situps
Run 200m
20 Burpees
20 Front Squats
20 Abmat Situps
Run 100m
10 Burpees
10 Front Squats
10 Abmat Situps
One person works at a time. Run Together   Every Run.
*Give 20 minutes to complete this WOD*

Teen WOD coming soon

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