Back Squat
7 - 5 - 5 - 3 - 3
then:
10 Min AMRAP
Run 200m
10 Box Jumps
10 Hang Power Snatch
Finisher:
In Teams -
Row Challenge - as far as possible in 6 mins.
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Take 15-20 mins to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
then:
Against a two-min running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Rest 2 mins between sets, and complete a total of five sets. Recommended Loads – 42.5kg/60kg
Post reps completed to comments.
Take 15-20 mins and build to a heavy, but not necessarily 3-RM Deadlift
If you lose positioning or mechanics, your set is over.
Then
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 1 Min
Plank Hold x 1 Min
Rest 1 Min
then:
Five rounds for time of:
10 Dumbbell Thrusters
10 Toes to Bar
Post weights and times to comments
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Push Press x 3-5 reps
Rest 1-2 Mins
Reverse-Grip Pull-Ups x 3-5 reps (Use bands/add weight to meet rep range)
Rest 1-2 Mins
then:
For time:
10 Wall Balls (8kg/12kg)
1 Ring Dip
9 Wall Balls
2 Ring Dips
8 Wall Balls
3 Ring Dips
…
1 Wall Ball
10 Ring Dips
Post weights and times to comments.
**OPEN GYM - 8am-9am - NO REGULAR CLASSES TODAY**
Four sets of:
Dumbbell Strict Press x 4-6 reps
Rest 1 Min
Good Mornings x 6-8 reps
Rest 1 Min
then:
3 Rounds for Max Reps
1 Min KB Swings
1 Min Ground to Shoulder (Slam Ball)
1 Min Hang Power Cleans
1 Min Row for Cals
1 Min Rest
Post weights and reps to comments.
**CrossFit Kids @ 4.15pm**
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 mins
then:
Four rounds for time of:
10 Hang Squat Snatches (35kg/52.5kg)
20 Box Jump-Overs (20″/24″)
Post weights and times to comments.
"Murph"
For time:
1 mile Run (1.6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1.6km)
Complete with a 10kg weight vest. Partition up the pull ups, push ups and squats however you like.
1/2 "Murph", Partner "Murph" and the usual movement scaling options available so everyone can give it a go!!! :)
This WOD has the potential to go for a while guys so get there on time!
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 mins
then:
AMRAP 10 Mins:
10 Clean & Jerks (47.5kg/70kg)
15 Burpees
Post weights and rounds completed to comments.
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest 1 Min
Overhead Weighted Lunge x 10 reps
Rest 1 Min
then:
In pairs, with only one partner working at a time, alternate to complete 7 rounds each of:
5 Man-Makers (15kg/25kg)
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Front Squat x 3-5 reps (3 Second Descent)
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 2 mins
then:
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (47.5kg/70kg)
10 Alternating Front-Racked Reverse Lunges (47.5kg/70kg)
20 Min Cap.
Compare to last time here.
Post weights and times to comments.
Pause Front Squats
5 - 5 - 5 - 5 - 5
2 Second Pause in the bottom
then:
For time:
400m Run
immediately followed by…
4 rounds of:
4 Strict Press/Strict Handstand Push Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
immediately followed by…
400m Run
Post weights and times to comments.
**CrossFit Kids @ 4.15pm**
Complete 4 sets each of:
Station 1 – 4-8 Ring Muscle-Ups/or Ring Transition work (2 Mins)
Station 2 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)
then:
Two sets for times of:
30/25 Cals of Assault Bike (Rower 50/40 Cals)
20 Burpee Box Jump-Overs (24″/30″)
Rest 6 mins
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 mins between sets
then:
Four sets for max reps of ball slams against a 2-min running clock, with 2 mins of rest between sets:
Row 300/250m
Ball Slams
Post weights and reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 15-20 mins to build to today’s heavy…
Split Jerk x 1 rep
then:
AMRAP 10 Mins:
5 Burpee Pull-Ups
10 Kettlebell Swings (24kg/32kg)
20 Wall Balls (6kg/10kg)
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
4 Min AMRAP:
Run 400m
Handstand Push-Ups x Max Reps
Rest exactly 4 mins, and then . . .
4 Min AMRAP:
10 Box Jumps Overs (20″/24″)
10 Pull-Ups
Rest exactly 4 mins, and then . . .
4 Min AMRAP:
5 Burpees
5 Thrusters (30kg/42.5kg)
Rest exactly 4 mins, and then . . .
4 Min AMRAP:
30 Double-Unders
10 Toes to Bar
Post reps completed to comments.
