DOUBLE DIGITS FOR ALLIE!! HAPPY 10th BIRTHDAY!!!!

HAPPY BIRTHDAY ALLIE!!

(Kid's WOD)

Warm Up:

5 Push Ups

5 Squat Jumps

5 Ball Grabs for agility

Strength Work:

Front Squat

WOD:

10, 9, 8, 7,....2, 1

Deadlifts

Jump Rope

Jump over bar

then:

Row 250

Game:

Match maker!!!

Plus Surprise!!

Have a great Birthday Michelle!!


(Teen WOD)
Warm Up:

DJM

Agility Course

Strength:

Snatch

WOD:
21,15,9

Kettlebell Swings

Double Unders

Push Ups

Ryan's Big Birthday WOD!!!! May 27, 2010

Ryan's settin' that back!!!
(Kids WOD)
Warm Up:
Agility Course

Strength Work:
Deadlifts!!

WOD:
"Crazy 8!"
8 min AMRAP

8 Box Jumps
8 Push Ups
8 Deadlifts
8 Monkey Ring Swings!

Game!
+Surprise

Squat Cleans!! Wed, May 26, 2010

(Teen Wod)
Warm Up:
DJM and Agility Course

Strength Work:
Deadlift 5 X 5

WOD:
20 min AMRAP
4 Squat Clean
50m Sprint
7 Pullups

Tabata Seated Medball Throws

Stretch!

Yea Burpees!!

Kids running thru water with sandbags! Craziness.

(Kids Wod)

Warm Up:

Obstacle Course

Strength Work:

Overhead Squat

WOD:

10 Sit Ups

20 Clean and jerks

30 Burpees

GAME!!!

Cleanin' up the place w/Burpees! Monday, May 24, 2010

(Teen WOD)
Gotta love Sandbag Burpees!!!

Warm Up:

DJM

Agility Course

Strength Work:

Overhead Squat

WOD:

1 Round for time:

30 Clean and Jerks

45 Burpees

Can complete this wod in any sequence or split up movement in any combination.

Also, for the big dogs in the box, feel free to do lateral burpees by jumping over bar when completing the jump at the end of each burpee.

STRETCH!!!

Clean & Jerk Day!Friday, May 21st

(Teen WOD)
Check out the teen WOD on the beach!! Great job guys and gals!!
Warm Up:
Pull Up Ladder to 5
Push Up Ladder to 5
3 handstands

Strength Work:
Clean and Jerk

WOD:
3 Rounds for time:
400m run
10 Deadlifts 80% of Max

Mobility work

Annie for the Kids!

(Kids Wod)
Warm Up:
5 Push Ups
10 Pull UPs
15 squats

Strength work:
Split squat

Wod:
Annie
25-20-15-10-5
Jump Rope
Abmat Sit Ups

Game!

Annie!

Wesley climbin' both ropes at the same time!

Warm Up:

DJM

Strength Work:

Split Squat with weight

WOD:

"Annie!"

50-40-30-20-10

Double Unders

Sit Ups

Stretch!

Fight Gone (Not So) Bad!

(Kids WOD)
Warm Up:
5 Squats
15 Jump ropes
20 Sit ups

Strength Work:
Back Squat

WOD:
2 rounds:
Wall Balls
Box Jumps
Rowing

Game!

"Fight Gone Bad!!"

Warm Up:
DJM

Strength Work:
Back Squat

WOD:
Fight Gone Bad
3 Rounds
1 minute on each of the following movements:
- Wallballs
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rowing
1 Minute Rest

We're Rowin'!

Warm Up:
Entire Board


Strength Training:
Power Clean


WOD:
250 m Row
21-15-9
Push Press
Wall Balls
250 m Row

Stretch

HAPPY BIRTHDAY MAYA!!!!! DOUBLE DIGITS TODAY!!

Maya working on her deadlift!! HAPPY BIRTHDAY!!

(Kids WOD)

Warm Up:

5 Push Ups

5 SupermanS

Agility Ladder

Strength Work:

Thruster with PVC pipe, 8 and 12lb bar

WOD:

3 Rounds of:

10 Broad Jump

1O Sit Ups

10 Burpees

Game:

CrossFit Tic Tac Toe!!!!

"The Chief"

(Teen WOD)
Warm Up:
DJM and Right side of board

Strength Training:
Back Squat

WOD:
"The Chief"
3 minute AMRAP of:
3 Power Cleans
6 Push Ups
9 Air Squats

Repeat for 5 total 'cycles' with 1 minute rest in between each cycle

Stretch!

Race!!

Warm Up:
10 Squats
Agility Ladder

Strength Work:
Push Press

WOD:
3 Rounds
Run
20 sit ups
10 Push Ups
5 Pull ups

Game:
Race!!

Deadlifts today!!

WARM UP:
DJM + 10 wall squats
agility work

SKILL WORK:
Deadlift - 5x3

WOD: 3 rounds for time
400 m run
30 abmat situp unanchored
20 pushups
10 pullups

Ball Slams they are a comin'!!!

(Teen WOD)
Warm Up:
Entire Warm UP board (DJM and Right side of board)

Strength Work:
Push Press ME

WOD:
2 - 3 Rounds (Level 1 do 2 rounds, Level 2 do 3 rounds)
50 Box Jumps
40 Sit Ups
30 Ball Slams
20 Burpees

STRETCH!!!

Game time!

(Kid's WOD)
Warm Up:
2 rounds
5 Pull ups
5 Push Ups
5 Squats

Strength Work:
Agility Ladder work

WOD:
Tabata Sit Ups, Push Ups, Squats

Game:
:)

"Tabata This!"

(Teen WOD)
Warm Up:
DJM and right side of the board(don't cheat yourself, complete everything!)

Strength Work:
Agility Work(timed)

Tabata This!
Tabata sit ups, push ups, Squats and pull ups
Tabata revolves around 20 seconds of one motion and then 10 sec rest, 8 Sets
The total time for this work out is 16 minutes, 4 minutes on each movement
Suggest separating pull ups and push ups.

Optional: 2 Sets of 3 Tire flips 2 minute rest in between

Stretch!