WOD Thursday 2/1/18

Nap Time CrossFit Main Site from 1/31/18 For time: 30 overhead walking lunges(45,25) 30 knees-to-elbows 30 abmat sit-ups 30-cal. row 30 sit-ups 30 abmat sit-ups 30 overhead walking lunges(45,25) Option 2: 20 overhead walking lunges(45,25) 20 knees-to-elbows 20 sit-ups...

WOD Wednesday Kids & Teens 1/31/18

Warm-Up Coach’s Choice WOD prep Kettlebell Farmers Carry WOD Teams of 2 (last done on 6-20-17) AMRAP 20 (AMRAP 12 kids) 10 x 30 M Farmers carry 100 Jump Ropes 50 Abmats 100 Goblet Lunges 50 Burpees *One athlete works while the other rests Post WOD...
WOD Wednesday 1/31/18

WOD Wednesday 1/31/18

) AMRAP 12: 8 Box jumps (24,20) 8 Ring dips Ascending ladder of Kettlebell Swings by 3s. (53,35) (8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..) *Scale height of box as needed. Post WOD Banded hamstring stretch 2 minutes per side. Endurance & Stamina WOD...

WOD Kids & Teens Monday 1/29/18

Warm-Up 1 Minute Each of for quality: Ring Rows Squats Kipping Swings AB-mat sit-ups Tuck Jumps WOD prep Dumbbell hang power clean WOD 40 Sit Ups 30 Box Jumps 20 DB Hang Power Cleans 10 Toes to Bar 20 Hang Power Cleans 30 Box Jumps 40 Sit Ups Post WOD Game- Coaches...
WOD Sunday 1/28/18

WOD Sunday 1/28/18

Give and Take AMRAP 20 5 Kettle bell swings(53,35) 10 Kettle bell push press(same) 20 single-leg squats, alternating *After every 3 rounds, run 400 meters Option 2: AMRAP 20 10 Kettle bell swings(35,26) 10 Kettle bell push press(same) 15 single-leg squats to a box,...