Kids: November 17, 2016
Warm up: 3 Rounds 20 sec Squats 20 sec Jump rope 20 sec Plank with shoulder taps Skill work: Peg board & Wall ups WOD: AMRAP... Read More
Kids: November 16, 2016
Warm up: “Whistle” Drill: Bear crawl & Crab walk Squat thrusts & Sit ups Jumping jacks & T-Planks Skill work: Banded pull ups WOD: Partner... Read More
Kids: November 15, 2016
Warm up: Mixed Tabata Skill work: Rope climbs WOD: CrossFit Baseball! Single- 5yd Log roll Double- 5 Box jumps Triple- 5 Pull ups Home run-... Read More
Kids: November 14, 2016
Warm up: Switch sides Skill work: Pull ups from the toes: Place a foam square under the toes and try not to dent the foam... Read More
Kids: November 10, 2016
Warm up: 4 Station Relay Skill work: Kipping progression: From the knees WOD: AMRAP in a given amount of time of 5 Sit ups 10... Read More
Kids: November 9, 2016
Warm up: Steve Says Skill work: Static Superman hold/hollow hold on the bar WOD: In teams of 3-4, rotate through 3 rounds of 30 sec of... Read More
Kids: November 8, 2016
Warm up: Farmers & Lumberjacks Skill work: Superman & Hollow WOD: AMRAP in a given amount of time of 5 Kip swings 10 Kettlebell swings... Read More
Kids: November 7, 2016
Warm up: 3 Rounds 2 Cartwheels -> 10 yd Grapevine (right) -> 10 yd Grapevine (left) – > 10 yd Broad jumps -> 10 yd... Read More
Kids: November 3, 2016
Warm up: 3 Rounds 20 sec Squats 20 sec Jump rope 20 sec Knees to elbows Skill work: Chin over the bar hold: Jump or... Read More
Kids: November 2, 2016
Warm up: 3 Rounds 2 Forward rolls -> 10 yd lunge walk -> 10yd Roving plank -> 10 yd Crab walk Skill work: Pull ups from... Read More