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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

Cash-Out

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

Buy-in

Burgener Warm-up

20 jumping jacks

WOD

3 Hang Power Snatches

7 Knees to elbows

*5 rounds*

Cash-out

partner planks

Preschool

Buy-in

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

Buy-In

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

Teen Weightlifting

Back Squat

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5 Medicine Ball Cleans

Forward Sprint

Backward Sprint

10 side to side hops each leg

10 pullups

*3 rounds*

WOD

12-9-6-3

Deadlift (70% of Max)

Burpees

Box Jump

Cash-out

30 sec Plank Hold

30 sec l-sit

30 sec Plank

Buy-in

2 Cartwheels

2 Wall Climbs

2 Skin the Cats

10 box jumps

*2 rounds*

WOD

5 Thrusters

10 Pullups

15 side to side hops

AMRAP 10-15 min

Cash-out

Max Handstand Hold

extra credit: Max plank, and Max l-sit

1/28/2012

CrossFit Kids and Teens

Buy-in

2 wall climbs

4 lateral hops

6 push ups

8 box jumps

10 squats

WOD

"Last Man Standing"

Push Press

Burpee

1 each first min., 2 each second min, etc. until there is just one person left.

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Plank 30 sec.

rest 30 sec.

10 high 5's parter plank

rest 30

Plank circles

*2 rounds*

CrossFit Preschool

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Parachute Games

WOD

5 Deadlifts

5 Push ups

5 Jumping Jacks

5 Squats

AMRAP

Game

Dodge Ball-hit the coach

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3 Cartwheels

3 wall Climbs

20 Mountain Climbers

*2 rounds*

WOD

"Karen"

100-150 Wall Balls

Cash-out

Max Pullups

Max L-sit

Max plank

Buy-in

3 forward rolls

Sprint 50 M

7 lateral hops

3 rounds

WOD

15-30 Box jumps

Max Pull-ups

AMRAP 10-20 min

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2 rounds

Basic Dot Drill 10 times

25 sit-ups

10 t-holds

Teen Weightlifting

Back Squat

Crossfit Kids Teen

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25 situps

20 toes 2 bar

15 knees to elbows

10 kips

WOD

15 Push Jerks

5 Skin the Cat/k2e

*5 rounds*

Cashout

2 x max plank hold

1:00 total time l-sit

20 ft. wall walk

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3 Cartwheels

3 wall climbs

3 box jump snakes

3 kips

3 pushups

*3 rounds*

WOD

3 min AMRAP X 3-4 rounds

3 Thrusters

5 Burpees

10 squats

rest 1 min between rounds

Cashout

Max L-sit

3 bear crawl L patterns

3 forward rolls

*3 rounds*

CrossFit Kids/Teens

Buy-in

20 m sprint

20 sit ups

10 pushups

5 kips

WOD

5-10 Pullups

Bear Crawl

10-15 Squats

AMRAP 5min

rest 2:00

Repeat 2-3 times

Cashout

Max situps

Max plank

CrossFit Preschool

Buy-in

Obstacle course

WOD

Squats

Jumping jacks

Animal runs

Game

CrossFit Tag

Buy-in

3 Cartwheels

5 kips

5 Burpees

40 Jumping Jacks

WOD

6 Pullups

6 Box Jumps

AMRAP 8 or 12 min

CASH-OUT

Max handstand hold

Max Monkey hold

Teen Weightlifting

4:30-5:30 pm Thursday

Deadlift

CrossFit Kids Teen

5:30-6:00 pm Thursday

Buy-in

*2 rounds*

20 mountain climbers

5 skin the cats

box jump snake

WOD

*3 Rounds*

35 Wall Balls

5 Pullups

10 Push ups

15 Squats

5 Pull ups

10 Push ups

15 Squats

Cash out

max plank hold

1:00 rest

max plank hold

1:00 rest

max plank hold

Jan 17th and 18th 2012

Teen Weightlifting

4:30-5:30 pm Tuesday

Back Squat

CrossFit Kids Teen and CrossFit Kids

5:30-6:00 pm Tuesday (Teens) and 5:30-6:00 pm Wednesday (Kids)

Buy-in

2 x Burgener Warm-up

WOD

*3 Rounds*

3 Rolling Burpees

5 Clusters

Run 2 laps

Cashout

3 x 100 m sprint(Teens) 3 x 50m sprint (kids)

1:30 rest in between(teens) 1:00 rest in between (kids)