Summer Teens

Monday 7.13.15

Warmup: Crossfit Baseball
forward roll 5 air thrusters/lunge 5 HSPU/reverse lunge 5 lateral jumps/run home

Skill: Thruster

WOD: "Fran"
21-15-9
Thrusters
Pull-ups

Becca 8:05
Sydney 7:35
Carter 8:24
Chris 8:49
Chloe 7:32
Aidan 6:02
Daniel 7:06
Austin 6:30

Preschool

Warm-up:
Snowball throws (throw a ball and wherever it lands, do x exercise)

Skill:
Box jumps (plate jumps)

Wod:
"Reindeer Games" AMRAP in 5
Jump Roofs (box jumps)
Fly through sky (airplane run)
Leap over trees (jump over cones/abmats)

Game:
XMAS CATCH
Everyone got a character and one person was it and called a character name and tried to tag them as they ran across.

Teen Weightlifting

Strength:
Press - 1RM

WOD:
Fight Gone Bad Style
3 Rounds of 1 minute at each station with 1 minute rest between rounds:

Push Press #45
Box Jumps 24"
Battle Ropes
Sit ups

Summer Teens

Warmup: Band Sprints

Skill: 1 RM Hang Snatch

WOD: AMRAP in 10:00

10 Hang Snatches

20 Push-ups

30 Box Jumps

Chloe 45# 121

Becca 63# 170

Kate 35# 135

Alex 53# 130

Aidan 53# 140

Carter 65# 142

Chris 53# 140

Summer Teens

Warmup: 20 Cal Row

Skil: Sumo Deadlift High-pull

WOD: Fight Gone Bad

3 Rounds 1:00 per station

Wall Ball

Sumo Deadlift High-pull

Box Jump

Push-Press

Row 

Rest

Daniel 244

Chloe 209

Chris 206

Sydney 211

Becca 251

Alex 216

Kate 285

Carter 231

Austin 291

Aidan 233

Teen Endurance Day

Interval Sprints
800m x 1
400m x 2
150m x 3

Summer Teens

Warmup: 

3 Rounds 

10 Mountain Climbers 

10 PVC Good Mornings 

10 Paralette Shoot-throughs 

Skill: Deadlift 

WOD: 

21-15-9 

Deadlift 

Box Jump 

EMOM 5 Burpees 

Skill: Run 800m