CrossFit Kids & CrossFit Teens Summer Program

March 2012

Week of 120402

ShedKickers for Week of 120402 (Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!!  In the past, we have allowed you to choose any shedkicker on any given day… until now.  Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the […]

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120331 Day 6

Day 6120331 7:30am-8:30am WOD 8:30am-10:00am Intro WOD for new athletes 10:30am-12:30pm WOD For time:100 double unders (x4 singles)30 push press – 75/5540 kb swings – 24kg/16kg50 burpees40 goblet squats – 24kg/16kg30 power snatch – 75/55100 double unders (x4 singles)   

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120327 Day 2

Day 2WOD 120327 As Many Reps as Possible in 5:00 of:squat clean thrusters* – 155/105 cash-out = max double unders in 5:00 (max 24/20" Games standards box jumps if you cannot do double-unders) (clock runs continuously for 10:00)    *Strict NO dropping policy.  Dropping the barbell from overhead results in an AUTOMATIC reduction in weight

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120324 Day 6

Day 6WOD 120324 Athlete's Choice 5 rounds for time of:200m run15 box jumps – 24"/20"15 wall balls or 5 rounds for time of:7 hspu30 double underscash-out = 50 ohs – 75/55(compare scores to     

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Week of 120326

According to our 2012 Strength Format, this is an OFF week, and April is an OFF month. Thursday’s focus should be on goat work, and possibly newbie skills and drills. ShedKickers Week of 120326 CFWE SK_Max reps of:4:00 double unders3:00 rope ascents2:00 squat snatch – 1351:00 hspu SK1_AMRAP in 12:00 of:3 ring hspu6 muscle-ups9 front

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