CrossFit Kids & CrossFit Teens Summer Program

April 2013

130429 Day 1

Day 1WOD 130429 EMOM for 10:00 of:3 back squats5 hrb rest to 11:00… 3 rounds for time of:Round 110 clean & jerk400m run Round 210 clean & jerk300m row Round 310 clean & jerkdouble unders L1 – 95/65, 50 double undersL2 – 115/85, 75 double undersSK – 135/95, 150 double unders  

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May 2013 Schedule Changes

During the month of May, we will have some changes to the training schedule.  You will now have two additional training heats on Tuesday mornings (5:45am & 6:15am).  Tuesdays 7am-8am is remaining closed for Coach’s Training… just click on “hours of operation” for heat schedules. (this actually starts April 30th, so adjust accordingly!) Thursdays will

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130427 Day 6

Day 6WOD 130427 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD 3 rounds of:1:00 – 5 pull-ups + 5 hrb + max effort kb swings – 24kg/16kg1:00 – rest 3 rounds of:1:00 – 10 wall ball + max effort double unders1:00 – rest @ 12:00… For time:21-15-9hrpurow – calories 

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130426 Day 5

Day 5WOD 130426 "Liz on the run"For time:21-15-9cleansring dipsperform 200m run after each round(cleans are full squat cleans) L1 – 95/65L2 – 115/85SK – 135/95, 200m sandbag carry     Mark Your Calendars! 3rd Annual Friend2Friend Fitness Challenge is June 22!       

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130423 Day 2

Day 2WOD 130423Basic Training, 6-7amCoach's Hour, 7-8amFirst WOD starts at 8:15am For time:buy-in -  wall climbs 3 rounds of:30 hang squat snatch – 75/55double unders cash-out -  wall climbs L1 – 10 wall climbs, 25 duL2 – 12 wc, 50 duSK – 15 wc, 100 du       

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