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Thursday 9.14.17 & Monday 9.18.17 CrossFit Kids WOD
Warm up Coach choice 5-7 minutes Focus on getting them super mobile to do the Pylometric complexes Pylometric complex 5 Burpee + squat + jumping lunges 5 Broad jump + bounce back + forward roll 5 Plank thrust + mt. climber + tuck jump 5 Switch kicks + donkey kicks + star jumps X 5 […]
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Tuesday 9.12.17 & Wednesday 9.13.17 CrossFit Kids WOD
Warm up Relay warm up – outside 1- high knees 2- shuffle 3- backwards jog 4- run 5- broad jump **10-12 / 40-42 Introduce – Kb Sumo deadlift high pull Push press Goblet squat Swing **15-17 / 55-59 WOD 1 min SDHP 1 min push press 1 min goblet squat 1 min swing 1 min […]
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Thursday 9.7.17 & Monday 9.11.17 CrossFit Kids WOD
Warm up :45 high knees :15 rest :45 plank hold :15 rest :45 butt kicks :15 rest :45 plank hold :15 rest X 2 **10-12 /40-42 Lift Introduce & review squat clean 5×1 squat clean – slight jump each round 10×1 power clean & front squat **10-12 /50-54- demo **20 / 10-14 Skill work Pull […]
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Tuesday 9.5.17 & Wednesday 9.6.17 CrossFit Kids WOD
Welcome to CrossFit!!! Warm up The name game: Write different moves on the whiteboard Have kids make a circle What’s your name? Pick an exercise and do as many reps as there are letters in your name! **10-12 /42-44 Demo Squat Press Burpee Bike **7-10 /49-54 Set up and grab equipment **5-7 / 54-56 WOD […]
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Protected: Saturday 9.2.17 WOD Notes
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Friday 9.1.17 WOD
Strength Box Squat – (8×3) WOD “Oceanside” 4 Rounds (15min Cap) 15 Box Jumps w. step down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups RX: (Regular Pull-ups) L2: (20, 15) (14, 10) (Banded Pull-ups) L1: (20, 15) (10, 8) (Ring Rows) $ Out GHD Back Extensions: 3 x 10-15 or Accumulate 3:00 of […]
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Protected: Friday 9.1.17 WOD Notes
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Protected: Thursday 8.31.17 WOD Notes
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Tuesday 8.29.17 WOD
Strength 1RM Clean + Hang Clean WOD “Backhand” 2 Rounds In 5:00 Window Complete Run 400 meters Remaining time: Max Squat Cleans (155,105,135,95) –Rest 3:00 — L2: (115, 75) L1: (95, 65) Score = total squat cleans Alternate Scaling Options – Running: Sub 400m Row, 90s Assault Bike, 90s Ski Erg. – Squat Cleans: 5 […]
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Protected: Wednesday 8.30.17 WOD Notes
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