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CrossFit Kids

“Cindy-Grace”

Tuesday, December 11th, 2018

IMG_6056Tuesday,12/11/2018

Warm Up:

3 rounds of 30 sec static hold -> 5 x RR -> backflip on rings -> 1-leg lateral hops -> ladder drill -> transverse box jumps

WOD:

Partners complete 3 rounds:

6-4-2 rounds of “Cindy”
10 x C & J

Happy Thanksgiving!

Thursday, November 22nd, 2018

Thursday, 11/22/2018 – No Classes today. Classes resume Monday, 11/26.

cf-turkey-300x281

Thanksgiving is the time of year we celebrate what we are thankful for. When you gather around the table with friends and relatives at Thanksgiving, give thanks for your good health. It is hard work to live a healthy life, but the rewards are great.

CrossFit Rebels wishes a Happy Thanksgiving to you and your family!


 

CFK Open Gym

Friday, November 9th, 2018

37679992_2509066269107163_7729451466343055360_nThursday,10/8/2018

Warm Up: Bike 5 min

FOCUS: OPEN GYM

Part 1: pick 3-4 movements to practice for 30 min

Part 2: spend 10 min playing any ball sport

AMRAP & Relay plate pulls

Tuesday, November 6th, 2018

37811280_2509680775712379_1937851933574299648_nTuesday,11/5/201

Warm Up: Dodgeball

Skills:
5 MIN practice –> 2 x skin the cats + 1 max broad jump

Conditioning:
Part 1: 6 MIN AMRAP
5 x POWER cleans
15 x DU
15 x squats

Part 2: Race a buddy
30 ft weighted pulls + plank tap line

Skills and sleds

Wednesday, October 17th, 2018

Tuesday,10/16/2018

Warm Up:

Bike 10 Cal -> KB bottoms ups + swings -> slow WB

Practice:
2 x 1 min stations
HS drill
5-7x strict pull up
DU

Conditioning:
Partner sled push -> farmers carry -> wall climbs

Run repeats

Monday, October 15th, 2018

Monday,10/15/2018FullSizeRender-7

5 min group warm Up: 

Cardio Conditioning: 3 rounds for time: 800 m run
* rest 3 min after each run

Bear Complex

Thursday, October 11th, 2018

IMG_5598Thursday,10/11/2018

Warm Up:

350 m row
50 x singles
10 x PVC passes
10 x planche push ups
30 sec hang – hollow – 1 leg balance
WOD:

BEAR COMPLEX
5 rounds for best load – must complete 5 sets of the following sequence

1 x PC
1 x FS
1 x PP
1 x BS
1 x BTN PP
*rest as needed

“Death BY” + plyo jumps

Tuesday, October 2nd, 2018

Tuesday,10/2/2018
37673820_2509680022379121_6011282707617677312_n
Warm Up:
LINE DRILLS +

10 x low box jumps
10 L/R x Bulgarian Squat
ring pull ups
ring push ups or bar push ups + support hold
12 x GM

WODs

Part 1: Death by Back Squat – 15 min CAP
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight

Part 2: 4 sets
7 x chin ups
9 x MB slams
200 m row/bike
Post total minutes completed to comments.

  • (sets 1-3) 5 x bouncedrop jumps
  • (sets 2-4) 10 x multi planar jumps

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Kids: 3 x 7 calorie Row sprint – buddy rower
PT/T: 3 x 15/12 cal sprint on assault bike — rest : work

 

Ladder Push Jerks

Monday, October 1st, 2018

Monday, 10/1/2018

Warm Up:
agility course
5 x ring pull up
20 x lunge
15 x planche pushup
5 x ring pull up
50 x singles or 35 x DU

 

Conditioning:

15 x push jerk @ empty bar
400 m run
12 x push jerk @ + load
200 m backwards run
9 x push jerk @ + load

Part 2: if time
Tire drills
kB farmers carry

STRETCHING:
30 SEC – 2 MIN EQI LATS
HAMSTRINGS, pecs

“CHRISTINE”

Wednesday, September 26th, 2018

Tuesday, 9/25/2018

Focus:
HS/HSPU

Conditioning:

“CHRISTINE”
3 rounds
350-500m row
12 x deadlifts
21x box jumps