WOD: 02/15/20

EMOTM for 30 minutes:
1: 10 Alt. Dumbbell Snatches
2: Max DB Step Ups
3: 50 Double-unders

*Heavy DB.

It’s all FUN and Games at CrossFit Kids!

Saturdays at 10am, ages 5-12

WOD: 02/14/20

Back Squat 7-7-7 reps

Front Squat 7-7-7 reps

Endurance Club getting after it!

See you Friday at 5:30pm!

WOD: 02/13/20

20 minute AMRAP of:
20 Goblet Squats
30 Kettlebell Swings
40 Sit-ups

*53/35-lb. Kettlebell.

WOD: 02/12/20

Establish a 1RM Sumo Deadlift

12 Minute EMOTM of:
Odd: 5 Weighted pull-ups
Even: Max Double-unders

Wael and Leanna had beautiful twin girls!!!!

WOD: 02/11/20

5 rounds for time of:
3 Rope Climbs
20 Push-ups
300m Run

WOD: 02/10/20

Establish a 1RM Push Press

For time:
Row 2000m
*every minute complete 5 burpees jumping over the rower.

WOD: 02/09/20

25 minute AMRAP of:
25 Air Squats
25 Push-ups
25 Sit-ups
25 Strict Pull-ups

WOD: 02/08/20

Teams of 4

40 minute AMRAP of:
1: Max Cal Row
2: Plank
3: 40 Kettlebell Swings, 53/35-lbs.
4: Hollow Hold

*Switch after 40 KBS.
*Score is Cal Row.

WOD: 02/07/20

Establish a 1RM Deadlift

20 minutes of Gymnastics Practice

Endurance Club (5:30pm Only)

24 Minute AMRAP of:
3 Handstand Push-ups
6 Toes-to-bar
12 DB Power Cleans (1 DB, heavy)

*Every 3 minutes 15 cal on a machine

WOD: 02/06/20

20 minute AMRAP of:
200 Single-unders
20 Alt. Dumbbell Snatches, 50/35-lbs.
200 Single-unders
20 Box Jumps, 24”/20”
200 Single-unders
20 Box Step-ups, 50/35-lb. DB