Archive | July, 2012
Aside

July 26, 2012

Warm-up:

3 Rounds
15m Bear Crawl -> 1 Skin the cat -> 15 Crab walk -> 15m Line hop

Skill:

Double Unders

WOD:

AMRAP in a given amount of time of:

7 Kettle Bell Swings
7 Lateral hops
7 Burpees
7 Box Jumps

Game!

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Aside

July 25, 2012

Warm Up:

3 Rounds
20 sec Dot Drills
20 sec Plank hold
20 sec Squats

Skill:

Agility Ladder

WOD:

1 member of the team does the listed movement while the rest of the team holds the listed position. Rotate through the group until all members have done the movement before moving on to the next pairing
3 Cartwheels – Hollow
5 Knees to elbows – Superman
7 Wall ball – Bottom of the Squat
9 Kettle bell swings – Plank

Game:

CrossFit Concentration
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Aside

Street Soccer – July 23, 2012

Warm Up

  • 100M jog
  • Agility Ladder
  • Bear crawl
  • Crab walk
  • Belly/back sprints

Skill

  • Air Squats (on plates to focus on staying on heals)
  • Wall Walks (if time permits)

WOD

Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you miss the spot.  For every time you miss do:

  • 3 shuttle runs
  • 3 tuck jumps
  • 3 pushups
  • 3 squats

Then try again. If you hit your spot all 5 times take 1 big step away from the wall and try again.  Continue for 10 minutes.

GAME

Musical Med Balls
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