12-10-14
W.O.D.
8 min AMRAP:
3 hang power cleans 115/75 (just a suggestion)
6 toes to bar
9 air squats
rest 4 min.
8 min AMRAP:
20 alt lunges
20 sit ups
20 double unders
Go Hard because you get to rest!!
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, December 10, 2014
Wednesday, December 3, 2014
Wednesday Dec. 3rd
12-03-14
W.O.D.
50 double unders
10 clean and jerks
40 double unders
8 clean and jerks
30 double unders
6 clean and jerks
20 double unders
4 clean and jerks
10 double unders
2 clean and jerks
rest 1 min
Max calorie row in 4 minutes
rest 1 min
50 double unders
10 ring dips
40 double unders
8 ring dips
30 double unders
6 ring dips
20 double unders
4 ring dips
10 double unders
2 ring dips
Go hard at each of these. If you don't have double unders, use a parallette. clean and jerks are relatively heavy but you could string 2 or 3 together.
Time cap: 25 minutes
*took me 18:52 and I got 51 calories on row*
W.O.D.
50 double unders
10 clean and jerks
40 double unders
8 clean and jerks
30 double unders
6 clean and jerks
20 double unders
4 clean and jerks
10 double unders
2 clean and jerks
rest 1 min
Max calorie row in 4 minutes
rest 1 min
50 double unders
10 ring dips
40 double unders
8 ring dips
30 double unders
6 ring dips
20 double unders
4 ring dips
10 double unders
2 ring dips
Go hard at each of these. If you don't have double unders, use a parallette. clean and jerks are relatively heavy but you could string 2 or 3 together.
Time cap: 25 minutes
*took me 18:52 and I got 51 calories on row*
Monday, December 1, 2014
Monday Dec. 1st
12-01-14
W.O.D.
2,000m row
10 Snatches (fairly heavy)
50 T2B
10 Snatches
2,000m row
Time Cap: 25 min
W.O.D.
2,000m row
10 Snatches (fairly heavy)
50 T2B
10 Snatches
2,000m row
Time Cap: 25 min
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