Playing Tag
This is the last teen class before the break. Classes will resume the week of the 13th of July. Have a fun vacation!
Buy In
Row 200M
Skill Set
Front Squat
WOD
For Time
3 rounds
5 SDHP
5 Front Squats
5 Push Press
Run to end of building
Cash Out
20 Assisted Pullups
Kids Classes wlll be taking a summer break from June 24th to July 8th. They will resume on Saturday, July 10th, 2010.
Make sure you are still jumping and playing during that time!
Thanks!
Jack Post Hill Climb at the 2009 NorCal Sectionals
Last week we raised lots of money for Rosie’s Journey of Hope. We bounced, rode horses and ate Tri-tip sandwiches. But the kids didn’t get a chance to work out!
So we will make it up tomorrow with a slightly tweaked version of Fight Gone Bad:
3 Rounds
30 seconds of each
SDHP
DeadLift
Box jumps
Squat
Situps
Finnegan Deadlifting 70#. He weighs 56#
Buy In
Tabata: Planks and Superman’s on the bar
Skill Set - Dead Lift
WOD 12-9-6-3
Deadlift
Burpees
Box Jumps
Cash Out
Stretching
Let’s get ready to continue with our planks, but on our backs!
Warm up 3 times
5 Skin the Cats
10 Broad Jumps
15 Jumping Jacks
Skill
Ring Rows
WOD 3 Times for Time
10 pushups
10 ring rows
10 Box jumps
Obstacle Course
Game: CrossFit Tag
Benchmark workout today!
Warm up
3 Rounds
Run to end of building
5 Handstands
3 Pushups
10 Squats
Skill
Front Squat
WOD
Fran
21-15-9
Thrusters
Pullups
Cash out
30 situps
20 Toes to Bar
10 Knees to Elbows
Saturday morning’s class will be cancelled. But you can still come in an see the horses and watch Fight Gone Bad…Let me know if you want to participate.
See you next week!
Happy 13th Birthday Jacob!
The big 1-3. Awesome. You need a special WOD…
Buy In
2 Rounds
5 Forward Rolls
10 Skin the Cats
Skill
Power Clean
WOD
3 Rounds
13 Broad Jumps
13 Burpees
13 Wall Ball Shots
13 Situps
13 Pushups
13 Pullups
13 Squats
13 Box Jumps
13 Power Clean/Front Squat
Cash Out
200M Row
The new kids class starts today! If you are a CrossFit Kid and are looking for a little more CrossFit in your summer, we now have classes on Wednesday’s from 11am-11:30am.
Warm Up
Circuit 3 times
Box Jump Trio
Paralette Jumps
Lateral Jump Rope Jumps
Forward Rolls
Skill
Planks & Pushups
WOD
5 minute AMRAP
10 Pushups
10 Situps
10 Supermans
Game
Red Light Green Light
Buy In:
2 Rounds
5 Forward Rolls
10 Skin the Cats
Skill
Squats
WOD
50 Box jumps
50 Squats
35 Box jumps
35 Squats
20 Box jumps
20 Squats
Cash Out
2 Rounds
10 Knees to Elbows
30 seconds of planks
Finn came up with this workout. Get ready to have some fun!
4 minutes
5 Box Jumps
5 Squats
5 Tuck Jumps
Skill
Dip Shrug Drop Stand
WOD 10 minute AMRAP
10 Drop Stand
5 Pushups
15 Squats
Game TAG
All of this talk about Fight gone bad makes me wonder how the amazing teen class would do. So, let’s do a half fight gone bad, 30 second rounds.
Fight Gone Bad
3 rounds
30 seconds of:
Wall Ball Shots
Sumo Deadlift High Pull
Push Press
BoxJumps
Row
Rest
