Don't forget to join us for our opening party today! 11-2

Suck it up... Princess

Suck it up... Princess

9AM CROSSFIT KIDS

Warm-up:

  • Jumping X's, Jumping T's, Jumping I's
  • Tuck Jumps
  • Lunges
  • Bear Crawls
  • Duck Walks
  • Frog Jumps

Skill: Air Squats

WOD: Crossfit Hop Scotch

Game: "under the bridge" Tag

Superstar Bonus: Rope Climbs

9:30 AM TEAM WORKOUT
Please note there is only one adult class today as we are having our opening party from 11-2. We have decided to make it a 4 person team challenge:

ANGIE AND KAREN TEAM CHALLENGE

WARM-UP:

  • Pec Mash + T spine mash
  • 3 x 25 calf raises 3 ways
  • "Roxanne" Warmup

TEAM CHALLENGE:
As a team complete the following:
800 m run - buy in
100 Pull-ups
100 Pushups
100 Situps
100 Squats
150 Wallballs
800m run - buy out

 

Everyone runs as a team but the rest of the work can be broken up as needed.

Exercises must be done in order.
Each team member must complete AT LEAST 1 rep of each exercise.


 

Posted
AuthorMia Kakebeeke
Team Series

Team Series

Banded Olympic Wall Stretch
Banded - Super Rack

Warm up Run / Lunge

400 m run
50 walking lunges

Strength
Front Squat (9-6-3-3-3-3-3)

Metcon (AMRAP - Reps)

7Min Amrap

Buy in Row 500m
then
Ladder 2-4-6-8-10-12->>>
Thruster 95/65
T2B

Score* Total Reps
*Scale T2B to V- Snaps

Posted
AuthorDan Shrum
Shannon shows us her flexibility

Shannon shows us her flexibility

PVC Pass throughs
Shoulder Flexion
Hip Capsule Distraction

Conditioning and Flexibility:
20 situps to straddle
3 min middle split hold

Hollow Body Testing 5 x 60s/60r

Wrist Warmup and Strength

Skill: Pistol Squats

WOD:
10 rounds:
30s handstand hold
30s pistols squats


Rx+ Freestanding

Posted
AuthorMia Kakebeeke
CLaude and HIs Daughter in Disney World

CLaude and HIs Daughter in Disney World

Lat Mash / Roller
Levator scapulae Mobility / Ball
Beat Swings 2x10

Warm-up

2 Rounds
Run 200m
10 Beat Swings or 5 Pull ups
10 Air Squats

SKILL/Strength 

Pull-ups (Practice Kipping Pull ups)

OR

Weighted Pull-Ups (3RM)

3 RM of weighted pull-ups 

Claude's 50th Bday WoD (Time)

Buy in 30 DU

5 Rounds
10 Hang Power Cleans 115/75
10 Pull ups
10 Wall Balls

Buy Out 30 DU

**DU Must be done in order of single single double repeat

RX+ Must Yell ''So Much Fun''
and/or '' its a Beautiful Day ''
3X during WOD

Optional - Accessory

3x12 Ring Rows

*Elevate feet to raise difficulty

Posted
AuthorDan Shrum
FAther and SON

FAther and SON

Couch Stretch
PVC Pipe Wrist mobility
10 Pass Though
10 OHS

Burgener Warm-up

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Strength
Hang Power Snatch + Hang Squat Snatch (1+1; max)

WOD
Snatch DU (AMRAP - Rounds)

5min Amrap
5 Power Snatch 135/95
20 DU
REST 5min
5min Amrap
5 Squat Snatch 135/95
20 DU

*Only fully completed rounds count.
* Scale to 40 single unders to keep flow of WOD

Posted
AuthorDan Shrum
Mobility ANYWHERE!!

Mobility ANYWHERE!!

Elevated Pigeon Pose
Lat Distraction

WARM UP "Flower" Squats

Hold the bottom of a squat position when it says sally down, when it says sally up, squat up just past parallel

Performed as OHS with PVC pipe or 15# Training Bar

Strength
Overhead Squat (6x3@ 80% - same weight as last week)

METCON
1vs1 WOD Row Thrusters (AMRAP - Reps)

1vs1 WOD
12min AMRAP of Dumbell Thrusters 35x2/20x2
Opponent  .A. must complete 250m row to stop opponent .B. from accumulating thrusters.

*If Wod is performed alone, athlete with have a 1 min amrap each 250m rowed to perform as many dumbbell thrusters as possible.

Optional - Accessory

3x10 Partner Glute Ham Raises or use GHD

*** Optional - Accessory is to be performed off to the side after class, without disrupting the following class.

Posted
AuthorDan Shrum
SEB looking on

SEB looking on

Banded Hip Flexor Distraction
Partner Assisted Chest Stretch
Partner Assisted Shoulder Stretch

Warm up -KB RUN PUSH UPS

2 Rounds
15 KB Swings 32/24
10 Push ups
Run 200m

Strength
Bench Press (10-6-3-3-3-3-3)

close grip - same width as Jerk

Metcon (Time)

5 Rounds
10 Deadlifts 225/155
20 Wall Balls 20/14

20min Cap

Posted
AuthorDan Shrum