CrossFit Kids & CrossFit Teens Summer Program

March 2013

Sunday Thoughts

Happiness! I can honestly say that is one thing that CrossFit brings into my life daily! Being happy just feels good! Regardless of how hard the WOD is, or when and where the “suck factor” rears its ugly head… at the end, there is always a state of happiness and accomplishment.  So what if the

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130329 Day 5

Day 5WOD 130329 Open WOD 13.4Complete as many reps as possible in 7 minutes following the rep scheme below:Clean and jerk, 3 reps 3 Toes-to-bar Clean and jerk, 6 reps 6 Toes-to-bar Clean and jerk, 9 reps 9 Toes-to-bar Clean and jerk, 12 reps 12 Toes-to-bar Clean and jerk, 15 reps 15 Toes-to-bar Clean and

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130326 Day 2

Day 2WOD 1303266-7am, Basic Training7-8am, Coach's HourFirst WOD starts at 8:15am For time:wall ball – 20/14 @ 10'targetring dipsohs – 95/65sdhp – 95/65kb swings – 24kg/16kgpull-upsabmat sit-upshrb L1 rep scheme – 30,15,30,15,30,15,30,15L2 rep scheme – 40,20…SK rep scheme – 50,25… Happy Birthday Eric H!!! (not pictured)         13.3 Lessons Learned (courtesy of CrossFit 204)

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130325 Day 1

Day 1WOD 130325 EMOM for 10:00 of:1 hang squat clean6 hrb L1 – 95/65L2 – 135/95SK – 165/115, rx hspu 35/15# rest to 11:00… AMRAP in 10:00 of:15 hspu15 deadlifts (w/EMOM barbell wt.) cash-out = 3:00 max double unders I will take this over snow in March every day of the week, brother!  

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