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Categories
- Athlete of the Week (6)
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- Nutrition (1)
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- Uncategorized (3)
- WOD (755)
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CrossFit Kids
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Wednesday
Skill
Rope Climb Practice
3x3 Rope Climbs
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pullups
Box Jump Overs (#24/#20)
Tuesday
We will be having an in-house competition this Sunday. This is meant for every athlete whether you started CrossFit yesterday or 3 years ago. There are 2 different divisions, the Rx division and a scaled division. There will be sign-ups on the whiteboard starting tomorrow. This will be a lot o fun and it will be great to support each other!
Strength
5-5-5-5-5 of Push Jerk
WOD
100 meter sprint
200 meter sprint
300 meter sprint
400 meter sprint
1:1 Rest Ratio
Monday
Congratulations to our Alpha Warriors!
Strength
3-3-3-3-3 of Hang Power Snatch
WOD
10 minute AMRAP of:
10 Ring Dips
15 Sit-ups
20 Air Squats
Friday
Skill
KB Snatch Review/Practice
Pistol Squat Review/Practice
Endurance
Every 30 second for 7 minutes sprint 50 meters
WOD
5 RFT of:
10 KB Snatches, right arm (#53/#35)
10 KB Snatches, left arm
10 Pistol Squats, alternating legs
Thursday
Strength
2-2-2-2-2 of Snatch Balance
WOD
21-18-15-12-9-6-3 reps of:
Box Jumps (24"/20")
Hand Release Pushups
Wednesday
Skill
Burgener Warmup
Strength
4xME sets of Handstand Push-ups, 45 seconds rest between each set
WOD
2 RFT of:
20 Power Snatches (#95/#65)
30 Toes-2-Bar
40 AKB Swings (#53/#35)
50 Double Unders
Monday
Strength/Skill
3-3-3 of Skin-the-Cat
4xME L-sit
WOD
15 minute AMRAP of:
300 meter run
15 Pull-ups
Max set of Wall Balls (#20/#14)
The athlete must go right into the next wall ball meaning, there will be no resting at the top of the squat. The score is the total number of wall balls completed in the workout.
Saturday
Two man teams...1 girl and 1 guy...400 meters of lunges...one teammate has a #45 bumper and the other a #25 bumper. They can switch bumper as often as they want but, if they put it down they have to sprint back to the start line and then back to their bumper plates to continue.