Monday, December 23, 2019

Teens







Warm up: 

dynamic drills 

Skill focus: 
wall climbs 

WOD:
Choose a test day lift and find a max in 20 minutes 
Then 
“Baseline”
500m row
40 air squat
30 sit-up
20 push up
10 pull ups 

Cash out:
3 minutes AMRAP wall climb 

Winter Holiday Cancellations

Image result for crossfit holiday
Please note there will be no CrossFit Kids Classes on the following two Tuesdays... Christmas Eve (12/24) and New Years Eve (12/31)

Tuesday, December 17, 2019

Kids





Warm up:
Pizza pie

Skill focus: 
Squat 

WOD:
“Team Angieish”
100 ring rows 
100 push ups 
100 sit-ups
100 air squats 

Game:
Duck, Duck, Goose!

Monday, December 16, 2019

Teens









Warm up:
Dynamic drills

Skill focus:
J-hook

WOD:
AMRAP in 12 minutes 
1 rope climb (15ft)
2 Deadlifts (heavy)
3 burpee box jump overs (high box)
4 squat cleans (heavy) 

Thursday, December 12, 2019

Teens





Warm up:
Mixed Tabatas 

Skill focus:
Split jerk 

WOD:
Split Jerk
1-1-1-1-1

Then

AMRAP in 10 minutes 
10 box jumps 
20 sit ups 

Tuesday, December 10, 2019

Kids



Warm up:
Tabatas

Skill Focus:
Heels down, chest tall!

WOD:
AMRAP in 7 minutes 
12 dumbbell deadlifts
12 dumbbell front squats 
12 dumbbell push press 
12 seconds bar hang 

Game:
Human bowling 

Thursday, December 5, 2019

Kids




Warm up:
Agility ladder

Skill focus:
Squat 

WOD:
AMRAP in ?
5 squats 
Farmer carry 
5 burpees 

Game:
Human bowling 

Teens











Warm up:
Dynamic 

Skill focus:
Box squat 

WOD:
5 rounds not for time 
3 heavy box squats 
10 seated dumbbell shoulder press 

Then 

“Fran” 
21-15-9
Thrusters
Pull-ups 

Monday, December 2, 2019

Teens











Warm Up:
Dynamic Drills

Skill Focus:
Mental Fortitude

WOD:
"Filthy 50"
 50 Box jump
50 Jumping pull-ups 
50 Kettlebell Swings
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press
50 Superman
50 Wall ball 
50 Burpee
50 Double Unders