10-30-13
10 min EMOM alternating:
3 Front Squats + 3 Thrusters
15 sec. plank each side
W.O.D.
100 kb swings
100 sit ups
100 jumping pullups
100 air squats
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, October 30, 2013
Wednesday, October 16, 2013
Wednesday Oct. 16th
10-16-13
Strength:
Clean and Jerk
5-5-3-1-1-1
W.O.D.
top to bottom for time
50 walking lunges
50 double unders
50 push ups
35 knee to elbow
35 kb swings
35 box jumps
20 burpees
20 pullups
20 sit ups
Strength:
Clean and Jerk
5-5-3-1-1-1
W.O.D.
top to bottom for time
50 walking lunges
50 double unders
50 push ups
35 knee to elbow
35 kb swings
35 box jumps
20 burpees
20 pullups
20 sit ups
Monday, October 14, 2013
Monday October 14th
10-04-13
Strength work:
Find heavy Squat Clean, Hang Power Clean
W.O.D.
Squat Clean
Push up
Sit up
1....2....3...4....5....ect.
10min AMRAP
Everytime you hit a set of 5, you must row 250m.
Strength work:
Find heavy Squat Clean, Hang Power Clean
W.O.D.
Squat Clean
Push up
Sit up
1....2....3...4....5....ect.
10min AMRAP
Everytime you hit a set of 5, you must row 250m.
Wednesday, October 9, 2013
Wednesday Oct. 9th
Wednesday Oct. 9th
Skill:
Handstand strength
W.O.D.
21-15-9
Toes to Bar
Box Jumps
Overhead squats
Skill:
Handstand strength
W.O.D.
21-15-9
Toes to Bar
Box Jumps
Overhead squats
Monday, October 7, 2013
Monday October 7th
October 7th:
Skill: Handstand work
W.O.D.
15 min AMRAP
10 pull ups
20 push press
30 air squats
Skill: Handstand work
W.O.D.
15 min AMRAP
10 pull ups
20 push press
30 air squats
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