Kids: January 30, 2014
Warm up: Farmers & Lumberjacks Skill work: Tumbling relay WOD: In teams of 4, rotate through the following stations: Squats Lateral hops Push press Rotate... Read More
Kids: January 29, 2014
Warm up: Relays Skill work: Name that Food (macronutrient) WOD: CrossFit Baseball Single – 1 Forward roll Double – 5 Push ups Triple – 5 Box... Read More
Kids: January 28, 2014
Warm up: Switch Skill work: Wall walk up and roll out WOD: AMRAP in a given amount of time of 7 Deadlifts 7 Broad jumps 1 Forward... Read More
Kids: January 27, 2014
Warm Up: Mixed Tabata Skill work: Rock and Roll Up WOD: As Many Rounds as Possible of: 1 Cartwheel, 3 Knees to Elbows, 5 Burpees,... Read More
Kids: January 23, 2014
Warm up: 3 Rounds 2 Cartwheels -> 5 Squats -> 5 Sit ups -> 2 Pull ups Skill work: Wall ups WOD: “Up the wall”... Read More
Kids: January 22, 2014
Warm up: Freeze Tag Skill work: “X” marks the spot: Cartwheels WOD: AMRAP in a given amount of time of 3 Inch worms 5 Front... Read More
Kids: January 21, 2014
Warm up: 3 Rounds 20 sec Squats 20 sec Jump rope 20 sec T-holds Skill work: Skin the Cats WOD: AMRAP in a given amount of... Read More
Kids: January 20, 2014
Warm up: 4 Station Relay Skill work: Rock and roll over WOD: AMRAP in a given amount of time of 2 Forward rolls 4 Burpees... Read More
Kids: January 16, 2014
Warm up: Skill work: Lateral weight shifts: Plank, Inverted plank, & Handstand WOD: 9-7-5 Reps of Renegade rows (unloaded) Box jumps Game!
Kids: January 15, 2014
Warm up: Relays! Skill work: Handstand Kick up WOD: AMRAP in teams of 3 5 Handstand Kick ups 5 Sit ups 10 Tuck jumps Game!