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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: 8 January, 2015

Warm Up: Track Style Warm Up (high knees, broad jumps, lunges, etc) Skill: Rope Climbs Workout: AMRAP in 5 Mins: 6 Pull Ups 9 Burpees 12 Air Squats *Rest 2 mins and go again Skill: Mobility
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Teens: 7 January, 2015

Warm Up: Mixed Tabata of: Squats, Sit Ups, Push Ups, Lunge Steps Skill: Deadlift Workout: Death By: Deadlift Lunge Steps (L/R =1) Skill: Partner Up 3 times through: Partner 1: Barbell Overhead Position Hold vs Partner 2: Barbell Front Squats for max reps
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Teens: 6 January, 2015

Warm Up: AMRAP in 6 mins at a warm up pace: 10 Squats-> Lunge Walk-> 5 Toes to Bar-> Box Jump Ladder-> 10 Push Ups-> Bar Traverse-> 10 Sit Ups-> Bear Crawl Skill: Snatch Workout: 30-20-10 Power Snatch Box Jump Skill: 5 Mins of Max Wall Ups
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Teens: 5 January, 2015

Warm Up: 2x Through at a Warm Up Pace of: 7 Burpees, 14 Lunge Steps, 21 Double Unders Skill: Hang Squat Clean Workout: AMRAP in 7 Mins of: 5 Hang Squat Clean 5 Pull Ups 10 Double Unders Skill: Farmer Carry Relays
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Teens: 23 December, 2014

Warm Up: 30 Seconds each (2 times through): Plank Ups Knees to Elbows Tuck Jumps KB Swings Skill: Power Snatch Workout: 15-12-9-6-3 reps for time of: Power Snatch Push Ups Sit Ups Skill: Overhead Squats 3 sets of 15 reps
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Teens: 22 December, 2014

Warm Up: 10 Squats -> Bear Crawl -> 10 Lateral Hops -> Spiderman Crawl -> 5 V-Ups Lunge Walks -> 5 Superman Hold -> Agility Ladder Skill: Pistols/See-Saw Squats Workout: 3 Rounds for time of: Row 250m 20 Box Jumps 18 Pistols 16 KB Swings Skill: Muscle Up Skills and D
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Teens: 18 December, 2014

Warm Up: 10 Squats -> Agility Ladder -> 5 Toes to Bar -> Bear Crawl -> 10 Push Ups -> Broad Jumps -> 10 Sit Ups -> Bar Traverse Skill: Kipping Swing Workout: Death By: Pull Ups Wall Ball Skill: Skin the Cat
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Teens: 17 December, 2014

Warm Up: Run 400m (as a group) Alternating Tabata of: Push Ups and Squats Skill: Thruster Workout: “Fight Gone Weird” 1 Min each with a continuously running clock of: Box Jump Row (for calories) Sit Ups Thruster Rest 1 min and go again! Skill: Handstand Hold vs Air Squat
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Teens: 16 December, 2014

Warm Up: AMRAP at a warm up pace of: 10 Squats –> Lunge Walk –> 10 Kipping Swings –> Bear Crawl –> 10 Sit Ups –> Broad Jump –> 5 Burpees –> Backward Lunge Walk Skill: Deadlift Workout: 10 Rounds for time of: 7 Deadlift 2 W
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