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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: 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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Teens: 15 December, 2014

Warm Up: 3 Rounds: 30 seconds each of –> Wall Ball –> Double Unders –> Plank Hold Skill: Hang Squat Clean Workout: 7 Min AMRAP of: 8 Toes to Bar 10 Hang Squat Clean 12 Lunge Steps Skill: Superman/Hollow Rolls
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Teens: 11 December, 2014

Warm Up: Medicine Ball Warm Up Skill: Clean and Jerk Workout: 10 Rounds for time of: 5 Clean and Jerk 3 Pull Ups Row 100m Skill: Mobility
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Teens: 10 December, 2014

Warm Up: 5 Super Slow Squats->Inch Worm->10 Push Ups->Lunge Walk->15 Sit Ups->Burpee Broad Jump Skill: Superman / Hollow – rolls and rocks Workout: EMOM x 10 mins of: 3 Box Jumps 6 KB Swing 9 Air Squats Skill: Row vs Handstand Hold
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Teens: 9 December, 2014

Warm Up: AMRAP at a warm up pace of: 5 Super Slow Squats -> 10 Kipping Swings -> Lunge Walk -> 5 Burpees -> Broad Jump -> 10 Toes to Bar -> Inch Worm -> 10 Tuck Jumps Skill: Over Head Squats Workout: 21-15-9 reps for time of: Over Head Squats Double Unders KB Sumo
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Teens: 8 December, 2014

Warm Up: Mixed Tabata: Tuck Jumps, Squat Thrusts, Lunge Walk, Push UPs, Squats, Sit Ups, Jumping Jacks, Plank Hold Skill: Hang Power Snatch Workout: 8min AMRAP in teams of 4: Row 200m (time keeper) Hang Power Snatch Sit Ups Burpees Skill: Take 10 mins to establish 5RM Front Squat
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