June 23, 2015
Crossfit Teens Shoulder Press (70%x3, 80%x3, 90%x3+) Metcon (Time) 600m Run 12 Goblet Squats 35/26 12 Pullups 400m Run 9 Goblet Squats 9 Pullups 200m Run 6 Goblet Squats 6 Pullups
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CrossFit Kids – Pre-school Kids Warmup (No Measure) Tabata Tantrums Skillwork (No Measure) Press Up The Sky WOD (No Measure) Stations Shoulder Press Squats Jumping Jacks Game (No Measure) Follow the leader obstacle course
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CrossFit Kids Kids Warmup (No Measure) Jumping Jacks Squats Inch Worm Side Shuffle Skillwork (No Measure) Plank Games WOD (No Measure) 5 Pushups Bear Crawl 5 Jump Squats Bear Crawl Game (No Measure) Suicide Relay Race
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CrossFit Metcon (No Measure) External Rotation x20 Close Grip OHS x15 Split Jerk (5×3 @ 70%) Perform 1 Set every 2 minutes Metcon (Time) x 5 Thrusters @ 135/95 x9 Toes 2 Bar 6RFT Metcon (No Measure) Extra Work Core strengthening Banded Back Ext 3×15 Weighted Plank 3×30 Sec.
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Workout of the Day


  • CrossFit WOD 8/21/19

    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

CrossFit Teens