Archives for April 2015

CrossFit Kids – 4/30/2015


Makeup Day Thursday

Front Squats and Sled Push

30 Minute AMRAP…

Burpees, Hang Squat Snatch, Bar Muscle Ups

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CrossFit Young Athletes – 4/29/2015

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Burpees, Hang Squat Snatch and Bar Muscle Ups

CrossFit WOD – IMG_4762

For time:
20 burpees
135-lb./95-lb. hang squat snatches, 20 reps
20 bar muscle-ups
135-lb./95-lb. hang squat snatches, 20 reps
20 burpees

IMG_4766Strength WOD – 
12 Minute EMOM
     odd: AMRAP Stone Ground to Shoulder
     even: Front Rack Walking Lunge for 30 sec.
You choose weight for both movements

Comp Squad Extras
1. strength wod
2.Every minute, on the minute, for 15 minutes (15 sets):
       3 Ground to Overhead (135/95)
       6 Burpees Over the Barbell

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CrossFit Kids – 4/28/2015

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30 Minute AMRAP…

CrossFit WOD –IMG_4623
Complete as many rounds as possible in 30 minutes of:

     800-meter run
     35-lb. dumbbell thrusters, 25 reps
     400-meter farmers carry, 35-lb. dumbbells


Comp Squad Extras – 
5 X 5 Back Squat




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Front Squats

CrossFit WOD – IMG_4578

Front squat
3-3-3-3-3 reps

Cash Out
5 x 100m light sled push

Strength WOD – IMG_4575

Weighted Push and Pull
     Weighted Strict Pull Ups – 5×3
     Weighted Push Ups – 5×5
     Alternate Pull set then Push set

Comp Squad Extras – 

1. strength wod
2. 10x 75% body weight sled push 90 second rest between pushes (do this instead of wod cash out)

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CrossFit Young Athletes – 4/27/2015

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Make Up Sunday

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Free Saturday! “Tanner Paradise – Almost”


20 min. AMRAP:

Teams of 3:

-7 Box Jumps (24″/20″)

-Shuttle Sprint

-7 Kettlebell Goblet Squats (53#/35#)

-Shuttle Sprint

*Teammate completes full round before partner begins next round

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