Monday Teens Crossfit Warm up Group Warm up: agility ladder, run to grass and back, 5 around the worlds (each leg), snake box jump= 3 rounds Skill: Wallballs/Double Unders WOD: 12 minute AMRAP Today’s WOD is a partner workout. Partners … Read More

Monday Teens Crossfit Warm-up Group Warm-up: 6 tuck jumps, 5 pull ups, 5 log rolls= 3 rounds Skill:  Overhead Squat WOD: “Jeremy” 21-15-9 Overhead Squats Burpees Bonus: 3 kick overs, 3 skin the cats, 20 toes to bar, balance on … Read More

Monday Teens Crossfit Warm up Group Warm up: 10 side to side hops, 3 cartwheels, 5 burpees= 3 rounds Skill: Front Squat/KB Swings WOD: 7 Rounds 10 Front Squats 10 KB Swings Bonus: Max Handstand Hold Kids Warm up: 10 side to side hops, 3 … Read More

Monday Teens Crossfit Warm-up Group Warm-up:  10 mtn climbers, 200m run, 10 d0t drills= 2 rounds Skill: Push Press WOD: Games WOD 12.3 15 min AMRAP 15 Box Jumps 12 Push Press 9 Toes to Bar Bonus: 3 min, max handstand hold, then use … Read More

Monday Teens Crossfit Warm up Group Warm up: high-knee skip to grass, run backwards, jump to support, rollover, 3 jumping jacks, handstand practice= 2 rounds Skill: Push Press WOD: With a continuosly running clock, first minute perform 1 push press, and 1 bar … Read More

Monday Teens Crossfit Warm-up Group Warm-up: 6 tuck jumps, 15 squats= 2 rounds Skill:  Muscle-ups WOD: 10 jumping muscle-ups 10 seated muscle-ups Bonus: 3 kick overs, 3 skin the cats, 20 toes to bar, balance on a single leg as long … Read More

Monday Teens Crossfit Warm-up Group Warm-up: Frankensteins, 5 tuck jumps, 3 forward rolls, bear crawl (forward and backward)= 2 rounds Skill: Deadlifts/Wallballs WOD: 12 minute AMRAP 15 Wallballs 10 Deadlifts 5 Burpees Bonus: 25 Sit-ups, 15 Knees to Elbows Kids … Read More

Monday Teens Crossfit Warm up Group Warm up: 10 side to side hops, 3 cartwheels, 5 burpees= 2 rounds Skill: Front Squat/KB Swings WOD: 7 Rounds 10 Front Squats 10 KB Swings Bonus: Max Handstand Hold Kids Warm up: 10 … Read More

Monday Teens Crossfit Warm-up Group Warm-up:  10 mtn climbers, 200m run, 10 d0t drills= 2 rounds Skill: Push Press WOD: Games WOD 12.3 15 min AMRAP 15 Box Jumps 12 Push Press 9 Toes to Bar Bonus: 3 min, max … Read More

Monday Teens Crossfit Warm up Group Warm up: high-knee skip to grass, run backwards, jump to support, rollover, 3 jumping jacks, handstand practice= 2 rounds Skill: Push Press, Nutrition WOD: With a continuosly running clock, first minute perform 1 push … Read More