paleo-cuban-sandwich-150×150

May 17, 2012

By on May 17, 2012 in W.O.D.

Warm up: 3 Rounds of: 20 Second Dot Drills 10 Wall Touches 15m Crab Walk 6 Sit-ups Skill: Air Squats W.O.D.: “The Sandwich” 200m Row 4 Rounds of: 10 Box Jumps 2 Forward Rolls 5 Push-ups 200m Row Game!

Comments { 0 }
CrossFit_Kids_L-sits_edited-700×688

May 10, 2012

By on May 10, 2012 in W.O.D.

Warm-up 250m Run Then 3 Rounds of: 10 Broad Jumps 5 Push-ups 5 Sit-ups With a partner, 5x15m ball throws Skill Push Press & Push Ups W.O.D. Run 200m 10 Push press 10 Sit ups Run 100m 10 Push press 10 Sit ups Run 50m 10 Push press 10 Sit ups Game!

Comments { 0 }
Aside

May 9, 2012

By on May 9, 2012 in W.O.D.

Warmup

Cats – 500 M jog; 5 rounds of 2 forward rolls, 15m HBBC, 5 box jumps, 5 mountain climbers

Cubs – 200 M jog; 3 rounds of  2 forward rolls, 15m HBBC, 5 box jumps, 5 mountain climbers

Skill

Seated Good Mornings/Thrusters

WOD

Cubs - 5-4-3-2-1 Reps of:

  • Thruster
  • Jumping Pull up

Cats – 7-6-5-4-3-2-1 Reps of:

  • Thruster
  • Jumping Pull up

Game

Angry Birds

Comments { 0 }