Archives for October 2009

Final Kids Class at the Old Gym

WOD:

  • 30 Jumping Jacks
  • 30 Push Ups
  • 30 Squats 
  • 20 Jumping Jacks
  • 20 Push Ups
  • 20 Squats
  • 10 Jumping Jacks
  • 10 Push Ups
  • 10 Squats

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“Wee Kempie”

Skill Review – Burgener WarmupIMG_3830

WOD: "Wee Kempie"

The Porch:
Row 1000m
30 Clean and Jerks – 19 lb. 
Row 750m
20 Clean and Jerks,
Row 500m
10 Clean and Jerks

Pack:
Row 750m
30 Clean and Jerks – 15 lb.
Row 500m
20 Clean and Jerks
Row 250m
10 Clean and Jerks

Puppies:
Row 300m
30 Clean and Jerks – 3 lb.
Row 200m
20 Clean and Jerks
Row 100m
10 Clean and Jerks

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Ethan Rocks “Keegan”

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JUMPY HELEN

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Jump, Jump, Jump

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Thrusters

Warmup:IMG_2312

2 Rounds of:

  • 1:00 Jump Rope
  •  :30 Squats
  • 15 Situps 

Skill Work: Thrusters

Skill Test: Grip Test

WOD:

AMRAP in 10 Minutes of:

  •   5 Thrusters (PVC – 15#)
  • 10 Pushups
  • 15 Side to Side Hops 

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Welcome to CrossFit Flagstaff Kids, Preston. Great to have you in class today!

Chipper

Warmup - IMG_2147

2 Rounds of:

  •  1:00 Jump Rope
  •   :30 Squats
  •   15 AbMat Situps

Skill Test: Box Jump for Height

WOD:

"Chipper" – Pack "Chipper" – Puppies

2 Rounds of: 2 Rounds of:

10 Standing Long Jumps 10 Standing Long Jumps

50' Walking Lunges    50' Walking Lunges

15 Kettlebell Swings   10 Kettlebell Swings

15 Pullups   10 Pullups

15 Burpees 10 Burpees

15 Slam Ball 10 Slam Ball

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You Can Still Have Pancakes!

Paleo-Pancakes Paleo Pancakes!!

This will make enough for 2 people. You can also add a side of scrambled eggs and/or a sausage.

2 whole eggs
1/2 cup almond meal
1/2 cup coconut milk
1 apple, cored and chunked
2 tsp cinnamon
1 tsp vanilla extract
1/2 pint fresh blueberries
coconut oil for cooking

Combine all ingredients, except blueberries, into a blender or food
processor and blend until smooth. Pour into a bowl and add blueberries.
Heat a large pan on medium heat; add coconut oil and cook small
pancakes 2-3 minutes on each side (these are hard to flip, so when they
are ready, jab the spatula underneath fast)

Power Cleans and Box Jumps

Skill Test – Grip TestIMG_1811

WOD – 3 or 4 Rounds of:

  • 12 Power Cleans (PVC – 15 lb.)
  • 20 Box Jumps (12" – 20")

                            

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