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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: 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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Teens: 8 June, 2017

Warm Up: Track Style Warm Up Skill: Front Squat Workout: 5 Rounds: Run 200m 8 Front Squats 6 Box Jumps 1 Wall Up Skill: Front Flip Progression
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Teens: 7 June, 2017

Warm Up: Jump Rope Warm Up then 30 seconds each of: Bandy GM Low Box Jumps Wall Ups Skill: Bear Complex Workout: 50 Double Unders 3 Rounds of “DT” 12 DL 9 HPC 6 PJ then… 50 DU   Skill: ABs for Points
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Teens: 6 June, 2017

Warm Up: Mixed Tabata: Squats Push Ups Sit Ups Mtn Climbers Lateral Hops Burpees Tuck Jumps Skill: Toes to Bar Workout: 10 Min AMRAP: Row 200m 12 Burpees over rower 8 Toes to Bar Skill: Sled Relays
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Teens: 5 June, 2017

Warm Up: Mixed Tabata: Squats Push Ups Sit Ups Kipping Swings Skill: Muscle Up Skills and Drills Workout: 2 Min AMRAP: 7 Wall Ball 7 KB Swing (rest) 2 Min AMRAP: 7 KB Swing 7 Burpees (rest) 2 Min AMRAP: 7 Burpees 7 Wall Ball Skill: 3 sets of MAX strict pull ups
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Teens: 1 June, 2017

Warm Up: Med Ball Warm Up Skill: Push Press Workout: 30 Cal Row 21-15-9 Push Press Toes to Bar then… 30 Cal Row Skill: Plank and Agility Ladder
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Teens: 31 May, 2017

Warm Up: 5 Squats-> Forward Rolls 5 Push Ups-> Backward Lunges 5 Tuck Jumps-> Hurdle Over Under 5 V-Ups-> Progressive Single Leg Lateral Hops Skill: KB Front Lunges Workout: 5 Rounds: 45′ KB Front Lunge 16 Box Jumps Skill: Max Reps D-Ball over shoulder in 1 min x 3
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