Kids: September 23, 2015
Warm up: 3 Rounds: 2 Forward rolls -> 5 Box jumps -> 5 Pull ups -> 5 Sit ups Skill work: False grip drills (from the knees)... Read More
Kids: September 22, 2015
Warm up: Steve Says Skill work: Banded Top-to-Top Pull ups WOD: AMRAP in a given amount of time 15 Rope jumps 10 Deadlifts 5 Pull... Read More
Kids: September 21, 2015
Warm up: 3 Rounds 5 yd Log roll -> 10 yd Single leg Line hop (right) -> 10 yd Roving plank -> 10 yd Single... Read More
Kids: September 17, 2015
Warm up: Alternating Tabata: Jump rope & Push ups Skill work: Rope climbs WOD: With a Partner, complete as many rounds as possible of the following... Read More
Kids: September 16, 2015
Warm up: 3 Rounds 2 Forward rolls -> 15 yd Frog hops -> 10 yd Crab walk -> 30 yd Sprint Skill work: Inverted bar... Read More
Kids: September 15, 2015
Warm up: Switch! Skill work: Kip swing (off the ground) WOD: AMRAP in a given amount of time of 5 Kip swings 1 Forward roll... Read More
Kids: September 14, 2015
Warm up: Simon Says Skill work: Kipping pull ups: from the knees & toes WOD: AMRAP in a given amount of time of 5 Pull... Read More
Kids: September 10, 2015
Warm up: Freeze Tag! Skill work: Banded strict pull ups WOD: AMRAP in a given amount of time of 5 Pull ups 10yd Bear crawl... Read More
Kids: September 9, 2015
Warm up: “Whistle drill”: Squat thrusts & Sit ups Lateral hops & Lunges Skill work: Superman-Hollow WOD: AMRAP in a given amount of time of... Read More
Kids: September 8, 2015
Warm up: 3 rounds of 20 sec of Squats Sit ups Jumping jacks Skill work: Seated sled pulls WOD: In teams of 3, rotate through... Read More