Kids: October 16, 2013
Warm up: 3 Rounds Handstand roll out -> 15m Frog hop -> 15m Crab walk -> 5 Knees to elbows Skill work: Kip swings: free... Read More
Kids: October 15, 2013
Warm up: Steve Says Skill work: Pull up progression: Kip from knees WOD: While one partner completes as many pull ups as possible, the other... Read More
Kids: October 14, 2013
Warm up: 3 Rounds 3 Dot drills -> 10m Bear crawl -> 3 Wall ball -> 10m Bear crawl -> 3 Knees to elbows ->... Read More
Kids: October 10, 2013
Warm up: 3 Rounds 20 sec Jump rope 20 sec T Push ups 20 sec Squats Skill work: Superman-hollow: On the floor Standing Hanging from... Read More
Kids: October 9, 2013
Warm up: Relays! Skill work: L Pull ups (feet on box) WOD: AMRAP in a given amount of time of 7 Deadlifts 5 Pull ups... Read More
Kids: October 8, 2013
Warm up: 3 Rounds 2 Forward rolls -> 15m Lunge walk -> 15m Broad jump -> 15m Backwards Lunge walk Skill work: Max Monkey Hangs... Read More
Kids: October 7, 2013
Warm up: Mixed Tabata Skill work: Superman-Hollow-Plank WOD: AMRAP in a given amount of time of 5 Pull ups 7 Kettlebell swings 9 Tuck jumps... Read More
Kids: October 3, 2013
Warm up: Switch Skill work: 10-9-8-7-6-5-4-3-2-1 Suspended shrugs Plank hold (sec) WOD: In teams of 3-4, complete the following AMRAP in a given amount of... Read More
Kids: October 2, 2013
Warm up: Wheelbarrow races Skill work: Monkey hangs WOD: AMRAP in a given amount of time of 3 Ring rows 6 Thrusters 9 Mountain climbers... Read More
Kids: October 1, 2013
Warm up: 4 Station relay Skill work: Pull up progression: Strict WOD: AMRAP in a given amount of time of 3 Pull ups 10 Box... Read More