Pre-K December 11, 2018
Skill work: Thruster Warm up: Have athletes move across room with movement of choice. Change movements each time they travel. Repeat 5-6 times. WOD: AMRAP... Read More
Tuesday, December 11, 2018
WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: Push Press Progression PVC WOD: 10 Rounds for time of: 5 Toes to Bar 10... Read More
Monday, November 10, 2018
WORKOUT OF THE DAY WARM UP: 2 Rounds of: 200 m Jog or Row 15 Banded Good Mornings 10 Ring Rows 5 Kipping Swings SKILL:... Read More
Saturday, December 8, 2018
WORKOUT OF THE DAY WARM UP: CrossFit Warm Up Dynamic Warm Up SKILL: Banded Overhead Distraction (1 min each) Wall Squat (2 min) WOD: 30-20-10... Read More
Friday, December 7, 2018
WORKOUT OF THE DAY WARM UP: 2x Thru, 30 sec each: Sit Ups Stink Bug Push Ups Goblet Squats Jump Rope Ski SKILL: KB Shoulder... Read More
Thursday, December 6, 2018
WORKOUT OF THE DAY WARM UP: 2x 8 Sit Ups 40’ Sled Rows 8 Push Ups 40’ Spider-Man Stretch 8 See-Saw Squats 40’ High Knees... Read More
Wednesday, December 5, 2018
WORKOUT OF THE DAY WARM UP: 7 Min AMRAP of 7 each: Sit Ups, Push Ups, Hip Extensions, Squats, Pull Ups, Dips SKILL: 3 each... Read More
Tuesday, December 4, 2018
WORKOUT OF THE DAY WARM UP: Joint Prep Jog 200m 16 Lunge Steps 1 Min Samson Stretch SKILL: Super Frog (2 min each) WOD: 200... Read More
Monday, December 3, 2018
WORKOUT OF THE DAY WARM UP: Row 500m 15 Sit Ups 15 Banded Push Ups 15 Banded Tricep Press Downs 5 Standing Shoulder Openers SKILL:... Read More
Saturday, December 1, 2018
WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: KB Clean/ Press Review WOD: Death By: Odds: Kettle Bell Clean and Press Evens: Push... Read More