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15 sit ups
10 Toes to bar
5 Knees to elbows

WOD

AMRAP 10 minutes
3 Handstand Push ups/ Stink Bugs
6 Pull ups
12 Squats

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1:00 Plank

Cartwheels

Forward Rolls

Preschool

obstacle course

squat

sit up

push up

handstand

game

WOD

"Fran"

21-15-9

Thrusters

Pullups

CrossFit Kids Weightlifting

Backsquat

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10 Pullups

20 Jumping Jacks

10 Squats

*2 rounds*

WOD

21-15-9
Overhead squats
Burpees

*3 rounds*

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30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold

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2 Wall-Climbs

10 Kips

20 Mountain Climbers

2 rounds

WOD

3 Rounds
3 Rolling Burpees
5 Clusters
50-100 M run (3-7 lengths)

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3x 50-100 M Sprint

rest 1:00-1:30 in between

Game

Crossfit Bowling

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Burgener Warm-up

20 jumping jacks

WOD

3 Hang Power Snatches

7 Knees to elbows

*5 rounds*

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partner planks

Preschool

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Animal Relays

Bear Crawl

Inch Worm

Angry Gorilla

Bunny

Your choice

Skill Work

Squat

Jumping Jack

Deadlift

WOD

5 Squats

5 Jumping Jacks

5 Deadlifts

AMRAP in 5 Min

Game

Parachute Balls

2/3/2012

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TABATA

pushups

situps

burpees

squats

2 rounds

Skill Work

Squat

Burpee

Max Day

Box Jump Height

Pullup

Hand Stand Hold

Squats

Pushups

Situps

Jump rope singles

Bottom of the squat

Teen Weightlifting

Deadlift

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Sprints

2 wall climbs

WOD

"Cindy"

5 Pullups

10 Pushups

15 Squats