**CrossFit Kids @ 4.15pm**
Five sets of:
Push Press x 3-5 reps
Rest 2-3 mins
then:
EMOM for 10 minutes:
Min 1 – 5 Power Cleans (52.5kg/80kg)
Min 2 – 6/12 Cals of Assault Bike OR 12/24 Cals of Rower
Post weights and reps to comments.
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 mins
Strict Reverse Grip Pull-Ups x 4-6 reps
Rest 2 mins
then:
AMRAP 6 Mins:
12 Wall Balls
9 Toes To Bar
6 Burpees
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps (1 Sec Down & 1 Sec up - no rest at top or bottom positions - set is over if you break tempo)
Rest 3 mins
then:
Four rounds for time of:
25 Kettlebell Swings (16kg/24kg)
50 Double-Unders
15 Min Cap.
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Spend 15 Mins building to a heavy 3 Rep Front Squat
then:
In Pairs, with only one partner working at a time, Complete 10 Min AMRAP of:
10 Pull-Ups
10 Goblet Squats
Rest 5 mins, and then . . .
In Pairs, with only one partner working at a time, Complete 10 Min AMRAP of:
250m Row
6 Burpee Box Jump Overs (20″/24″)
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 20 mins to find today’s 1-RM Clean & Jerk
then:
AMRAP 8 Mins:
4 Ground to Overhead (50kg/75kg)
8 Chest-to-Bar Pull-Ups
Post weights and rounds completed to comments.
Happy Father's Day to all the Dad's out there!!
Hang Power Cleans
3 - 3 - 3 - 3 - 3
In-between set complete 30-45 sec Hollow Holds or Hollow Rocks
then:
AMRAP 12 Mins
7 Burpee Box Jump-Overs (24″/20″)
10 Dumbbell Push Press
Run 200m
Post weights and rounds completed to comments.
HELLO SPRING YOU BEAUTIFUL THING!!
**CrossFit Kids @ 4.15pm**
In pairs, with only 1 person working at a time, complete the following:
200 Kettlebell Swings (16kg/24kg)
150 Box Jump Overs (20″/24″)
100 Pull-Ups
75 Push Press (30kg/42.5kg)
800m Run with Med Ball (400m with medball each but both run 800m together)
40 Min Time Cap.
Spend 15 mins mobilising after wod completion. Utilise a partner to assist in some PNF stretching.
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Back Squat x 2 reps
Rest 2-3 mins
then:
Four sets for times of:
20 Wall Balls (6kg/10kg)
10 Toes to Bar
5 Power Cleans (47.5kg/70kg)
Rest 2 mins
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 12 mins (6 sets):
Strict Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
then:
EMOM for 12 mins:
Min 1-4 – Assault Bike x Max calories in 30 seconds
Min 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Min 9-12 – Burpees x Max reps in 30 seconds
Post weights & total reps to comments.
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 mins
then:
For time:
Row 2000m
Post weights & times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 mins
then:
6 Min AMRAP:
6 Thrusters (35kg/52.5kg)
9 Pull-Ups
12 Box Jumps (24″/30″)
Post weights and rounds completed to comments.
Some Sunday reading for you - a good reminder to appreciate your progression - even if sometimes it seems slow... "Never Satisfied or Never Happy?"
Deadlift
5 - 5 - 5 - 5 - 5
then:
AMRAP 10 Mins
Run 200m
5 Pull Ups
10 Med Ball Sit Ups
15 Squats with Med Ball
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 1 Min
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm
Rest 1 Min
then:
For time:
400m Run
50 Wall Balls
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400m Run
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
**Bar Muscle Up Skills Session tonight at 6:30pm - 7pm. Come along for the WOD and stays for some sweet skills**
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 mins
then:
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (16kg/24kg)
10 Push-Ups
15 Min Cap.
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 15-20 mins to build to today’s 1-RM Split Jerk
then:
Three rounds for time of:
400m Run
10 Ground to Overhead (42.5kg/60kg)
20 Chest-to-Bar Pull-Ups
20 Min Cap.
Post weights and times to comments.
Every 2 mins, for 12 mins (3 sets of each):
Station 1: Handstand Walk x 10m
(use partner assist or Wall Climbs & other scaling if you don’t have handstand walks yet)
Station 2: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
Then:
EMOM for 20 mins (5 sets of each):
Min 1 – 10/7 Cals of Assault Bike (or 200/150m of Rowing)
Min 2 – 15 Kettlebell Swings (24kg/32kg)
Min 3 – 15 Box Jump-Overs (20″/24″)
Min 4 – 30-Second Front Leaning Rest on Rings
Post reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Strict Reverse-Grip Pull-Ups x Max Reps
Rest 3 mins
then:
Two sets for times of:
Row 500m
30 Wall Balls (6kg/10kg)
15 Toes to Bar
Rest 4 mins
Post weights and times to comments.
