9-25-14
warm up:
3x200m run -rest equal time
3x300m row- rest equal time
Strength:
1 RM overhead squat
W.O.D.
1 mile sled pull with a partner or group. If not enough sleds we will do a weighted carry.
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
Thursday, September 25, 2014
Wednesday, September 24, 2014
Wednesday September 24th
9-24-14
Skill work:
7 rounds:
5 pull ups
5 high box jumps
W.O.D.
30-20-10- Hang Power Snatch
15-10-5- HSPU
Skill work:
7 rounds:
5 pull ups
5 high box jumps
W.O.D.
30-20-10- Hang Power Snatch
15-10-5- HSPU
Monday, September 22, 2014
September 22nd
9-22-14
Strength:
1 Heavy Push Jerk from the back rack
EMOM 10 min.
W.O.D.
10-9-8-7-6-5-4-3-2-1
Front Squats
200m run after each round
Strength:
1 Heavy Push Jerk from the back rack
EMOM 10 min.
W.O.D.
10-9-8-7-6-5-4-3-2-1
Front Squats
200m run after each round
Thursday, September 18, 2014
Thursday Sept. 18th
9-18-14
W.O.D.
Partners, rotating at every station back and forth:
7 min. Clock:
Prowler push one direction, lunge back
6 min Clock:
5 Front Squats
5 min Clock:
4 Strict press
4 min Clock:
30 sec plank holds
3 min Clock:
2 strict pull ups
2 min Clock:
5 burpess
1 min Clock:
liners
W.O.D.
Partners, rotating at every station back and forth:
7 min. Clock:
Prowler push one direction, lunge back
6 min Clock:
5 Front Squats
5 min Clock:
4 Strict press
4 min Clock:
30 sec plank holds
3 min Clock:
2 strict pull ups
2 min Clock:
5 burpess
1 min Clock:
liners
Wednesday, September 17, 2014
Wednesday September 17th
09-17-14
W.O.D.
part 1-
2 rounds:
400m run
50 air squats
25 GHD (or sit ups)
15 Jerks
Rest 5 min.
Then:
12-9-6-3
HSPU
Ring Dips
Push ups
Fast Fact:
Did you know a 12 oz. soda has 23g of sugar, the same as 3 servings of frosted flakes or 1 piece of pecan pie?!!!
W.O.D.
part 1-
2 rounds:
400m run
50 air squats
25 GHD (or sit ups)
15 Jerks
Rest 5 min.
Then:
12-9-6-3
HSPU
Ring Dips
Push ups
Fast Fact:
Did you know a 12 oz. soda has 23g of sugar, the same as 3 servings of frosted flakes or 1 piece of pecan pie?!!!
Monday, September 15, 2014
Monday September 15th
09-15-14
B-Day W.O.D. for Alle!
15 min. to find heaviest complex:
Clean DL
Hang Power Clean
Power Clean
Split Jerk
W.O.D.
13 min AMRAP:
350m row
12 sit ups
9 power cleans
6 push jerks
3 pull ups
B-Day W.O.D. for Alle!
15 min. to find heaviest complex:
Clean DL
Hang Power Clean
Power Clean
Split Jerk
W.O.D.
13 min AMRAP:
350m row
12 sit ups
9 power cleans
6 push jerks
3 pull ups
Wednesday, September 10, 2014
Wednesday September 10th
09/10/14
Strength:
Work up to a heavy 3 rep Deadlift
W.O.D.
3 rounds-
40 wall balls
30 double unders
20 pull ups
10 deadlifts
rest 2 minutes between rounds, so each round can be a max effort
Strength:
Work up to a heavy 3 rep Deadlift
W.O.D.
3 rounds-
40 wall balls
30 double unders
20 pull ups
10 deadlifts
rest 2 minutes between rounds, so each round can be a max effort
Monday, September 8, 2014
Monday Sept. 8th
09-08-2014
W.O.D.
AMRAP 15 min:
50 Bar facing burpees
30 power snatches
10 bar muscle ups (or ring dips)
W.O.D.
AMRAP 15 min:
50 Bar facing burpees
30 power snatches
10 bar muscle ups (or ring dips)
Thursday, September 4, 2014
Thursday September 4th
9-4-14
W.O.D.
9 reps of Power Snatch 60-65% of 1RM
-rest as needed
9 reps of Snatch at 75% of 1RM
-rest
4 rounds:
Buy in 25 HSPU
3 strict ring rows
40m. prowler push
7/7 DB snatch
W.O.D.
9 reps of Power Snatch 60-65% of 1RM
-rest as needed
9 reps of Snatch at 75% of 1RM
-rest
4 rounds:
Buy in 25 HSPU
3 strict ring rows
40m. prowler push
7/7 DB snatch
Tuesday, September 2, 2014
Wednesday September 3rd
09-03-14
Touch and Go Power Clean
2-2-2-2-2-2-2
(choose a weight that is about 75% of max, don't go too heavy. Working on form)
5x3 Box squats starting at 75% of 1RM, build.
*rest 2 minutes between sets
100 kb swings for time
Touch and Go Power Clean
2-2-2-2-2-2-2
(choose a weight that is about 75% of max, don't go too heavy. Working on form)
5x3 Box squats starting at 75% of 1RM, build.
*rest 2 minutes between sets
100 kb swings for time
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