CrossFit Kids & CrossFit Teens Summer Program

September 2011

110926 Day 1

Day 1 WOD AMRAP in 20:00 of:5 pull-ups10 h-r push-ups15 squats20 double unders   Halloween WOD/Party?… partner WOD, costumes required!! Should we do it on the Friday or Saturday before Halloween?  If we do it on Friday (10/28), the hours that day will change to 5pm-9pm. If we do it

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Strength, ShedKickers and CFE for Week of 110926

Strength for Week of 110926find your 5RM for:front squatspower cleans ShedKickers for Week of 110926 CFWE SK_With a continuous running clock, max repetitions of:3:00 of calories on the rower3:00 of muscle-ups3:00 of 12′ wall balls3:00 of 15′ rope ascents SK1_For time:9-7-5squat cleans – 185muscle-ups SK2_AMRAP in 15:00 of:9 ctb pull-ups6 ghd sit-up wall balls –

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110923 Day 5

Day 5WOD Tabata Mash-up 100:20 on, 00:10 off8 rounds of:thrusters – 75/45pull-ups Tabata Mash-up 200:20 on, 00:10 off8 rounds of:h-r push-upskb swings – 24kg/16kg     **you will have 10 seconds of rest to go from your 8th round of mash-up 1 to your first round of mash-up 2** Today, each athlete will be responsible

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