Wednesday, August 4th 2010

Teen WOD

Warm Up:

DJM

10 Ring Dips

10 OHS

10 Pull Ups

Strength: Back Squats

WOD:

3 Rounds for time:

400m Run

12 SDHP

24 Wall Balls

Stretch!!!!

Food is Fuel for Life and at the Box! Monday, August 2, 2010

Teen WOD
Warm Up:
DJM+ 10 Ring Dip
10 OHS PVC
10 Pull Up or 10 Push Ups

Strength: Shoulder Press

20 Min. AMRAP
6 Squat Clean Thruster
12 Kettle Bell Swing
18 Push Ups

I've attached an article that may help you understand the Paleo/Zone Nutrition Plan better. Remember: Food is Fuel for Fitness! This plan will help you perform better in life and at the box!
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Friday, July 30th

Teen WOD
Warm Up:
DJM +
2 sets of 14 Push Ups
Mountain Climbers 20 X 2

Strength:
Thruster

Team WOD:
Perform the following movements as a two person team:
80 Box Jumps 20/24
400m Farmer Walk 24kg/16kg
40 Step Ups 24kg/16kg
300' Lunges with Weight Overhead 45/25
400m Run with Plate 45/25

CrossFit is highly Contagious: May cause fatigue, nausea, Vomiting and an increased risk of fitness!!!! Sounds like a good sickness to me. Sign me up!

"Helen" Wednesday, July 28th, 2010

(Teen WOD)
Warm Up:
DJM +
14 Push UPs 3 sec down, 1 sec Up
20 Mountain Climbers x 2

Strength:
Push Press

WOD:
"Helen"
3 Rounds
400m run
21 Kettlebell Swings
12 Pull Ups

"If you want to do anything, you find a way; If you don't want to do anything, you find an excuse!" - OPT

Monday, July 26th "The Bear"

(Teen WOD)

Warm Up:

DJM +

Push Ups 14 X 2 3 seconds down, 1 second Up Rest 60 Seconds between sets

Mountain Climbers 20 X 3

Strength/Skill:

Agility

WOD:

"The Bear"

5 Rounds:

Perform this sequence of movements 7 times then take 2 minute break
Power Clean, Front Squat, Push Press, Back Squat, Push Press

Friday, July 23rd

(Teen Wod)
Warm Up:
DJM+
20 GHD Sit UPs
10 Alternating Med Ball Push Ups
10 Pull Ups

Strength:
Over Head Squats
5- 65% 5-75% 5-85%

WOD:
A. 3 rounds for time:
15 Dumb bell Split Jerk
50 Walking Lunges

B. 5 Rounds for Reps
30 Second Medball cleans
30 second rest

C. Amrap Double Unders 2 min.
Rest 1 min.
Amrap Double unders 2 min.

Rest and have a great weekend!

Wednesday, July 21st

Warm Up:
DJM +
800m run

Strength:
Back Squat

WOD:
Teams of 2
Max rowing for Calories:
1 teammate rows for calaries for 1 full minute then switch to the other teammate rowing while other teammate rests. Continue for 10 minutes total for team.
REST at least three minutes
Teams of 2
1 teammate performs push ups for one minute while
1 teammate performs box jumps for one minute. Switch movement on the top of each minute for a total of 8 minutes.

Game!