Wednesday August 28th:
W.O.D.
Split Jerk- 3-3-1-1-1
5 Rounds
10 pistols (each leg)
15 power cleans
5 strict pull ups
500m row
The CrossFit Teens program is designed to be universally scalable, making it the perfect application for any committed individual regardless of experience or athletic level. Our CrossFit Teens fitness program is broad and general, yet ALL inclusive. Our Teen program meets Monday, Wednesday, and Thursday at 4:30. Please contact Samantha Aochi for more information. sammyleeaochi@gmail.com
Wednesday, August 28, 2013
Wednesday, August 21, 2013
School is Starting!
School is starting for many of us. Beginning Sept. 4th we will resume study hall following our workouts. Please bring any homework you have to work on. Study hall is 30 min long and I will be there to help you any way I can. This is a great time to take advantage of you brain firing and being alert right after a great workout.
Wednesday August 21st
Wednesday August 21st:
W.O.D.
Mile run then
5 rounds of:
10 Deadlifts
20 Air Squats
10 push ups
W.O.D.
Mile run then
5 rounds of:
10 Deadlifts
20 Air Squats
10 push ups
Sunday, August 18, 2013
Monday August 19th
Monday August 19th:
W.O.D.
5 min Amrap
5 power snatches
200m run
Rest 2 min
8 min Amrap
7 thrusters
200m row
40 Double Unders
W.O.D.
5 min Amrap
5 power snatches
200m run
Rest 2 min
8 min Amrap
7 thrusters
200m row
40 Double Unders
Wednesday, August 14, 2013
Wednesday August 14th
Wednesday August 14th:
Warmup:
500m row
10 BB SDHP
10 wall facing overhead squats aka Y-squats
10 each arm 1-arm push press
Strength: BB squat clean to split jerk 5-3-2-1-1-1
Wod: 5 rounds for time
30 double unders
20 KB swings
10 HSPU
Thursday, August 8, 2013
Thursday August 8th
Thursday August 8th:
W.O.D.
With a partner
15 min AMRAP
15 swings
10 wall balls
5 toes to bar
Other partner prowler pushes while first partner does a round
W.O.D.
With a partner
15 min AMRAP
15 swings
10 wall balls
5 toes to bar
Other partner prowler pushes while first partner does a round
Wednesday, August 7, 2013
Wednesday August 7th
Wednesday August 7th:
Strength:
Push Press
5-3-1-1-1
W.O.D.
800m run
40 GTO (ground to overhead)
800m run
Strength:
Push Press
5-3-1-1-1
W.O.D.
800m run
40 GTO (ground to overhead)
800m run
Monday, August 5, 2013
Monday August 5th
Monday August 5th
W.O.D.
AMRAP 6 min
4 Hang power snatch
6 box jump
rest 2 min
AMRAP 6 min
4 Push jerks
6 pull ups
rest 2 min
AMRAP 6 min
4 Thrusters
6 burpees over the bar
W.O.D.
AMRAP 6 min
4 Hang power snatch
6 box jump
rest 2 min
AMRAP 6 min
4 Push jerks
6 pull ups
rest 2 min
AMRAP 6 min
4 Thrusters
6 burpees over the bar
Thursday, August 1, 2013
Thursday August 1st
Thursday August 1st:
"Pet rock"
400m run
125 squats
100 burpees
75 deadlifts
50 push-ups
25 push press
400m run
Each team will have a kb (pet rock). Your rock may not touch the ground. You can rest it however you want while 1 person works at a time.
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