WOD 10/2

October 1, 2011 | Posted in Daily WOD, Uncategorized | By

REST DAY!!!

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Kids WOD 10/1

October 1, 2011 | Posted in Uncategorized | By

WARM UP:
Bear Crawl
Agility Ladder Hop
Skip
Half Burpee

Skill Work:
3-2-1-GO!
Freeze!
Squats!

WOD: In teams
5 min AMRAP
1-Forward Roll
5- Half Burpee
5m-Bear Crawl
5- Hop Over Crawl Under
5- Squats
5- Sections of Agility Ladder Hop

Optional Game:
CrossFit Hand Ball

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WOD 10/1

October 1, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: The New Deal…
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

Skill Work: Power Cleans

WOD:
For Time:
3 rounds
7- Power Cleans #65/#115
7- Pull-ups
Then:
50- Box Jumps 20/24
60- OH Lunges #25/#45
70- Flash Push-ups
80- KB Swings #35/#53

Time Stops…

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