Kids and Teens Free Saturday

Varsity:IMG 9441 300x199 Kids and Teens Free Saturday
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 knees-to-elbows

Elementary:
5 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
5 knees-to-elbows or 5 knee raises

IMG 9384 199x300 Kids and Teens Free Saturday IMG 9386 199x300 Kids and Teens Free Saturday IMG 9387 199x300 Kids and Teens Free Saturday IMG 9389 300x199 Kids and Teens Free Saturday IMG 9395 300x199 Kids and Teens Free Saturday IMG 9394 199x300 Kids and Teens Free Saturday IMG 9396 199x300 Kids and Teens Free Saturday IMG 9393 199x300 Kids and Teens Free SaturdayIMG 9381 300x199 Kids and Teens Free Saturday IMG 9388 300x199 Kids and Teens Free Saturday

Kids – 9/25

WOD – IMG 9212 150x150 Kids   9/25
7:00 AMRAP
7 hang power cleans
7 pull-ups

 

 

IMG 9192 300x199 Kids   9/25 IMG 9190 300x199 Kids   9/25
IMG 9197 300x199 Kids   9/25 IMG 9205 300x199 Kids   9/25
IMG 9204 199x300 Kids   9/25 IMG 9193 199x300 Kids   9/25 IMG 9198 199x300 Kids   9/25
IMG 9208 300x199 Kids   9/25 IMG 9206 300x199 Kids   9/25
IMG 9211 300x199 Kids   9/25 IMG 9196 300x199 Kids   9/25

YA – 9/24/14

WOD:
5 rounds
1 rope climb
10 deadlifts
20 double-unders or 40 single-unders

Cash Out: Max Bar Hang X 2
IMG 9096 530x600 YA   9/24/14IMG 9088 300x199 YA   9/24/14 IMG 9083 300x199 YA   9/24/14
IMG 9079 199x300 YA   9/24/14 IMG 9078 199x300 YA   9/24/14 IMG 9081 199x300 YA   9/24/14
IMG 9092 600x399 YA   9/24/14

Kids 9/23/14

WOD –  IMG 9024 150x150 Kids 9/23/14
10:00 AMRAP
9 wall ball shots
6 box jumps
3 knees-to-elbows

 

 

IMG 9012 300x199 Kids 9/23/14 IMG 9002 300x199 Kids 9/23/14
IMG 9004 199x300 Kids 9/23/14 IMG 9020 199x300 Kids 9/23/14 IMG 9006 199x300 Kids 9/23/14
IMG 9011 300x199 Kids 9/23/14 IMG 9007 300x199 Kids 9/23/14

YA – 9/22/14

Warm-Up:
3x
5 perfect squats => 30 seconds in the bottom of the squat => IMG 8937 150x150 YA   9/22/14
5 jumping squats => 10 walking Spiderman stretches =>
5 perfect push-ups => 100-meter run

Skill:
Front squat and push press

WOD:
15-12-9-6-3
Front squats
Push presses
Toes-to-bar

IMG 8916 300x199 YA   9/22/14IMG 8919 300x199 YA   9/22/14
IMG 8921 199x300 YA   9/22/14 IMG 8928 199x300 YA   9/22/14 IMG 8929 199x300 YA   9/22/14
IMG 8935 199x300 YA   9/22/14 IMG 8933 199x300 YA   9/22/14 IMG 8922 199x300 YA   9/22/14

YA and Kids – 9/20/2014

IMG 8794 273x300 YA and Kids   9/20/2014IMG 8771 300x199 YA and Kids   9/20/2014 IMG 8772 300x199 YA and Kids   9/20/2014 IMG 8776 300x199 YA and Kids   9/20/2014 IMG 8768 300x199 YA and Kids   9/20/2014

Kids – 9/18/14

WOD: 10 min AMRAP IMG 8701 150x150 Kids   9/18/14
4 Push Ups
8 Squats
24 Single Unders

 

IMG 8675 300x199 Kids   9/18/14 IMG 8676 300x199 Kids   9/18/14
IMG 8685 199x300 Kids   9/18/14 IMG 8684 199x300 Kids   9/18/14 IMG 8680 199x300 Kids   9/18/14

CrossFit Young Athletes – 9/17/2014

IMG 8593 600x592 CrossFit Young Athletes   9/17/2014
IMG 8582 199x300 CrossFit Young Athletes   9/17/2014 IMG 8591 199x300 CrossFit Young Athletes   9/17/2014 IMG 8571 199x300 CrossFit Young Athletes   9/17/2014
IMG 8587 300x199 CrossFit Young Athletes   9/17/2014 IMG 8567 300x199 CrossFit Young Athletes   9/17/2014
IMG 8583 199x300 CrossFit Young Athletes   9/17/2014 IMG 8562 199x300 CrossFit Young Athletes   9/17/2014 IMG 8590 199x300 CrossFit Young Athletes   9/17/2014
IMG 8579 600x249 CrossFit Young Athletes   9/17/2014

CrossFit Kids – 9/16/2014

IMG 8495 261x300 CrossFit Kids   9/16/2014IMG 8435 300x199 CrossFit Kids   9/16/2014 IMG 8427 300x199 CrossFit Kids   9/16/2014
IMG 8432 300x199 CrossFit Kids   9/16/2014 IMG 8433 300x199 CrossFit Kids   9/16/2014 IMG 8428 300x199 CrossFit Kids   9/16/2014 IMG 8425 300x199 CrossFit Kids   9/16/2014
The kids have been really good about writing in their journals after each WOD!!

CrossFit Young Athletes – 9/15/2014

IMG 8393 300x284 CrossFit Young Athletes   9/15/2014IMG 8380 199x300 CrossFit Young Athletes   9/15/2014 IMG 8379 199x300 CrossFit Young Athletes   9/15/2014 IMG 8391 199x300 CrossFit Young Athletes   9/15/2014
IMG 8382 300x199 CrossFit Young Athletes   9/15/2014 IMG 8390 300x199 CrossFit Young Athletes   9/15/2014 IMG 8383 199x300 CrossFit Young Athletes   9/15/2014 IMG 8386 199x300 CrossFit Young Athletes   9/15/2014 IMG 8392 199x300 CrossFit Young Athletes   9/15/2014