CFKOP Teens 11/23

For time 

25 cal row 

25 KB swings 

25 pull-ups 

25 slam balls 

25 BBJ 

25 alt DB snatch 

25 walking lunges 

25 thruster DB

CFKOP Teens 11/18

Strength:

Thruster 1-1-1-1-1

Cash out

3 rounds

15 thrusters

15 burpees 

CFKOP Teens 11/11

                                                                             Warm up:

3 rounds of

10 jumping jacks

10 t claps

10 pogo jumps

10 box step ups 

WOD: 

4 rounds for time:

400m row 

15 DB thrusters 

12 box jump overs

CFKOP Teens 11/4

Warmup:

400m run

air squats

shoulder taps

burpees 

jumping jacks 

WOD: 

10 min AMRAP 

10 push jerks 

12 bar facing burpees 

15 wallballs 

Rest 3 mins 

10 min AMRAP 

30 sit ups 

20 air squats 

10 push ups

CrossFit Teens 11/2

Warm up: 

Partner Bike Tabata

WOD: For Time:

50 Double Unders 

30 Bike Cals (or 5:00) 

30 Snatches 

30 Burpees 

*every 2 mins 7 KB swings*

CrossFit Teens 9/28

Warm up: 

3 rounds of 

20 jump ropes
10 air squats 

Bear crawl down and back

Wod: "Kinda Awful Annie"

50-40-30-20-10
Double Unders
Ab-May Sit Ups
5-4-3-2-1
Cleans

CrossFit Teens 9/2

 WOD: 

7 rounds 

7 power cleans 

7 Pull- Ups

directly into 

3 rounds of 

15 burpees

30 second plank hold (accumulating)