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WOD Teens

Check out our Programs page for more info about the CrossFit Teens Program or find Class times on the Schedule page.


Teens: 26 June, 2017

Warm Up: 3 Rounds: Jog 100m 7 Push Ups 15m Broad Jumps 8 See Saw Squats Skill: Bar Muscle Ups Workout: 100 Burpees for time Skill: 50 Hip Extensions 25 GHD Sit Ups
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Teens: 22 June, 2017

Warm Up: Medicine Ball Warm Up Skill: Power Clean Workout: 9-8-7-6-5-4-3-2-1 Pull Ups 1-2-3-4-5-6-7-8-9 Power Clean Skill: Front Squat 3RM
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Teens: 21 June, 2017

Warm Up: Mixed Tabata: Squats Broad Jumps Kipping Swings Plank Ups Skill: Hang Snatch to OHS Workout: 8 Min EMOM: 20 seconds Hang Snatch 20 seconds OHS 20 seconds rest Skill: Run 200m vs Wall Ball (amap)
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Teens: 20 June, 2017

Warm Up: 30 Seconds each x3: Shuttle Run Burpees Bandy GMs Plank Skill: SDLHP Workout: AMRAP in 7 Mins: 21-15-9 SDLHP Push Ups AMAP Box Jumps in remaining time Skill: Weighted Plank vs Monkey Hang
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Teens: 19 June, 2017

Warm Up: Track Style Warm Up Skill: Push Press Workout: 9 Min AMRAP: 5 Toes to Bar 7 Push Press 9 Box Jumps Skill: Lunge Walk Tabata Sled Push Relay
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Teens: 15 June, 2017

Warm Up: 2x Through: 1 Min Plank 30 Sec Hollow 1 Min Squats 30 Sec Knees to Elbows Skill: OHS Workout: 21-15-9 OHS Toes to Bar Skill: 100 Bandy GMs
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Teens: 14 June, 2017

Warm Up: Run 400m 7 Squats-> Forward Rolls 7 Push Ups-> Lunges 7 360 spin-> Bunny Hop 7 Toes to Bar-> Backward Lunge Walk Skill: SDLHP Workout: Leap Frog Partner WOD: 4mins (2 Mins rest) x 2: 7 Wall Ball 7 SDLHP 7 Medicine Ball Sit Ups Skill: Max Pull Ups x 3
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Teens: 13 June, 2017

Warm Up: Medicine Ball Warm Up Skill: Muscle Up Skills/Drills Workout: 9 min AMRAP: (ascending by 1) Pull Up Handstand Push Ups FR Lunge Walk (10 Min) Skill: Abs for points
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Teens: 12 June, 2017

Warm Up: Track Style Warm Up Skill: Overhead Squat Workout: “Nearly Nancy” 4 Rounds: Run 400m 15 OHS Skill: Front Flip Progression
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