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Tuesday, 2/19/2019.

WARM UP: BIKE, 25 x DU or 50 x singles, hollow, pvc passes
3 x group upper/lower sequence

2 sets
5 x HS kick ups + 15 sec hold

WOD:
PART 1: 4 x 3 min sets
3 x Back squat
3 x push jerk
5 x CHINS

PART 2 :3 x 3 min AMRAP / 2 min rest
shuttle sprint
9 x KB swing
6 x box jumps
9 x squats

PART 3: 5 min or 3x
1 x wall walk
15 sec L – sit
10 x GHD

Thursday,2/18/2019

Warm Up:

400 m jog
2 sets
10 x RDL + 5 HPC + PRESS
30 sec plank/do HS hold for 2nd
10 x Plate squat
10 x box dips

WOD:
7-10 90sec ROUNDS
1 x reverse MB throw
2 x PC
3 x FS
4 x burpee over bar
–rest remaining of time

Monday,1/21/2018

Warm Up:

200 m jog
10 cal bike or row
200 m jog

3 sets of RR -> push ups -> squats
2 min Upside down

Focus:
Front Squats + pull ups

Conditioning:
7 Min to complete
10-8-6-4-2
DU
WB
burpees

Thursday,1/17/2018

Warm Up:

Focus:

Conditioning:

Tuessday,1/22/2018

Warm Up:

Unilateral strength:
30 sec DB PRESS (1) seated -> (2) kneeling -> (3) standing
50 ft DB WL
max set pull ups

Conditioning: 3 attempts for best time / under 1 min rounds

5 x burpees
10 x WB
agility ladder drill
high jumps
100 m sprint

Tuesday,1/15/2018

Warm Up:
DODGEBALL

Focus:
5 x 5 DL

WOD:
Farmers carry + plyo drills

Monday,1/14/2018

Warm Ups: jump rope drills intervals + agility drills

Focus:

I. 20 min of Clean & Jerk practice
II. sprints

Monday, 12/31/2019

CROSSFIT KIDS & TEENS CLASSES ARE CLOSED.

CLASSES WILL RESUME THURSDAY, 1/3/2019!

Monday,12/17/2018

Warm Up:
Game

Practice:
3 rounds
Strict pull ups + HS kick ups (alt legs)

METCON:

30 x BS
Sprint 1 full gasses
30 x burpees

Tuesday,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