Monday Sept. 30th
Skill:
5-10 strict
pullups
ring dips
pushups
W.O.D.
6 squat cleans
9 jumping pull ups
12 wall balls
200m sprint
4 rounds for time
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
Monday, September 30, 2013
Wednesday, September 25, 2013
Wednesday Sept. 25th
Wednesday September 25th:
Strength:
3X7 Back squats
W.O.D.
2 rounds
200m row sprint
10 over the bar burpees
200m run
10 chest to bar pullups
200m row sprint
10 db push press
200m run
10 db hang power cleans
Strength:
3X7 Back squats
W.O.D.
2 rounds
200m row sprint
10 over the bar burpees
200m run
10 chest to bar pullups
200m row sprint
10 db push press
200m run
10 db hang power cleans
Monday, September 23, 2013
Monday September 23rd
September 23, 2013
Skill:
Find heavy 1 RM snatch
W.O.D.
5 power snatches
10 overhead lunges
20 double unders
Skill:
Find heavy 1 RM snatch
W.O.D.
5 power snatches
10 overhead lunges
20 double unders
Tuesday, September 17, 2013
Wednesday September 18th
Sept. 18th
Skill:
10x10 unbroken box jumps
W.O.D.
10 min AMRAP
5 power cleans
10 pushups
15 air squats
Skill:
10x10 unbroken box jumps
W.O.D.
10 min AMRAP
5 power cleans
10 pushups
15 air squats
Wednesday, September 4, 2013
Thursday Sept. 5th
Thursday September 5th:
Find 1 Rep Max Deadlift
then:
3 Rounds
500m row
12 Deadlifts
21 box jumps
Find 1 Rep Max Deadlift
then:
3 Rounds
500m row
12 Deadlifts
21 box jumps
Wednesday Sept. 4th
Wednesday September 4th:
3 Rep Overhead Squat
W.O.D.
10 kb overhead walking lunges on right arm
10 GHD situps
10 kb overhead walking lunges on left arm
10 wall balls
7 min AMRAP
3 Rep Overhead Squat
W.O.D.
10 kb overhead walking lunges on right arm
10 GHD situps
10 kb overhead walking lunges on left arm
10 wall balls
7 min AMRAP
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