160213 Saturday
In Teams of 4, as many reps as possible: 1 minute of wall balls, 1 minute of slam balls, 1 minute of rowing (calories), 1 minute of push jerks (95/65). Rest 1 minute x 4 rounds.  
160212 Friday
Strength – 10 minutes to work up to a moderate clean. This isn’t a day to set a PR, more to get you primed for the conditioning. Conditioning: “Elizabeth”: for time: 21-15-9 reps of: cleans (135/95), ring dips.
160211 Thursday
16 Minute AMRAP: 16 Goblet Squats (50/35 lb dumbbell), 12 Alternating Dumbbell Snatches (50/35), 8 Toes to bar. Cash Out: 10 Minute EMOM: Odd Minutes: Handstand hold (up to 45 seconds), Even Minutes: 45 second Hollow body Hold.
160210 Wednesday
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time: 12 Deadlifts (155/110), 9 Hang Power Cleans, 6 push Jerks.
160209 Tuesday
For Time: 21-15-9 reps of: American KB Swings (70/53), Chest to Bar Pull Ups, Burpees. Core Cash Out: 3 rounds for completion: 20 hanging knee raises, 1 minute superman hold.
160208 Monday
Back Squat 10-10-10-10-10. Build to a 10 RM. “Annie” 50-40-30-20-10 reps of: Double Unders, Sit Ups.
160206 Saturday
Partner WOD: The workout starts with a partner 2K row (switch every 500 meters until reaching 2000). Then complete 8 rounds of 5 burpees, 7 deadlifts (205/145), 9 DB Push Press (40/25). One person works while one person rest. Both partners complete 8 rounds.
160205 Friday
Strength: 12 Minutes to build to a max hang clean. Conditioning: For Time: 100 double unders, 30 Sit ups, 50 hang cleans (125/85), 30 Sit ups, 100 double unders.
160204 Thursday
Strict Press 3-3-3-3-3. Compare to August 24th. 12 Minute AMRAP: 8 ring dips, 10 pull ups, 12 box jumps.
160203 Wednesday
Interval Workout: :40 work/ :20 rest x 5 rounds. Air Squat, Push Up, Russian Swing (53/35), Jumping Lunges, Burpee. *Score is total reps. Olympic Weightlifting (Wednesday Nights from 6:30pm – 8:30pm). 1 snatch + 1 hang snatch + 1 Overhead Squat. Build to a challenging weight. Back Squat 3-3-3-3-3. Build to a heavy triple. Halting
February 2016
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