Ambush Softball Team – 2/18/2015

Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 10-15 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

Skill:
Front squat – focus on rack position

WOD:
12-9-6
Front squats, 5# dumbbells-15# barbell
Push presses, 5# dumbbells-15# barbell
Box jumps, 12”-24”

Ambush Softball Team – 2/16/2015

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Softball Team – 2/9/2015

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14 U Softball Team

Teams of 2:

30 Burpee Box Jump Overs

20 Dumbbell Hang Power Cleans

30 Burpee Box Jump Overs

20 Dumbbell Front Squats

30 Burpee Box Jump Overs

20 Dumbbell Push Press

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CHS – 2/2/2015

CrossFit WOD –

Skill –  Push jerk  (focus on pushing under the bar)
WOD – For Time   100 Abmat Situps (On the Minute – 7 Burpees)

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Ambush Softball Team – 2/2/2015

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CHS – 1/29/2015

CrossFit WOD –

16 – 12 – 8 – 4
Hang power clean 
Burpee
Shoulder to OH
Toes to Bar

CHS – 1/28/2015

CrossFit WOD – 

Deadlift
Build to a Heavy Set of 2

Cashout
On the Minute x 8
Odd Minutes – 7 Deadlifts (65%)
Even Minutes – 60 Double-Unders
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14U Softball Team – 1/26/2015

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CHS – 1/26/2015

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