CrossFit 954 WOD: 3/24/12

Warm Up: 2x 400 Meter Run 40- Mountain Climbers 30- Box Jumps 20- Goblet Squats 10- Push Ups Skill: Deadlifts & Skull Crushers WOD: Reps-10,9,8,7,6,5,4,3,2,1 (25 min time cap) Deadlifts- 75% of 1 Rep Max Kettlebell Skull Crushers 30/50 Med Ball Sit Ups 14/20  

Synergize Kidz! WOD: 3/22/12

Warm Up:Dice Roll Skill: OH Walking Lunges & Dumbbell Push Presses & Swings WOD: AMRAP in 15 min-Partner Workout ( Partner A complete reps before Partner B starts) Med Ball Run- Partner A runs half way and passes the med ball to Partner B 10- Dumbbell Presses 10- OH Walking Lunges 10- Kettlebell Swings 200- [...]

Synergize Kidz! WOD: 3/20/12

Warm Up: Line Drills & Shuttle Runs Skill: Deadlifts WOD: 10 Reps/ 4x Deadlifts Box Jumps Pull Ups Sled Pull/ 1 Round Trip Game: Tug of War

CrossFit 954: WOD 3/17/12

CrossFit Open WOD: 12 Min Time Cap 150- Wall Balls 14/20 90- DUB’s 30- Muscle Ups CrossFit 954 WOD: 20 Min Time Cap 150- Wall Balls 14/20 90- DUB’s (180 Singles) 30- Hand Release Push Ups (feet elevated on #45 plate)    

CrossFit 954: WOD 3/16/12

WOD: Chipper- 25 min Time Cap 30- Burpees 30- DUB’s (90 singles) 30- DeadLifts (70% of 1 Rep Max) 30- Kettlebell Swings 50/70 30- Ab Mat Sit Ups 30- Hand Release Push Ups 30- OH Walking Lunges 35/45 30- KTE 500- Meter Row

Synergize Kidz!: WOD 3/15/11

Warm Up: Lateral Walks w/ Band Ab Mat Sit Ups “L” Sits Group Run Skill: Strict Shoulder Press & Squat WOD: 3x 300 Meter Row 5- Strict Presses 10- Squats Crab Walk / G.I. Joe Army Crawl – Round Trip Game: Dodge Ball    

Synergize Kidz!: WOD 3/13/12

Warm Up: 300 Meter Row Group Run Battling Ropes Skill: SDLHP with Kettlebell WOD: Reps 21,15,9 Verticle Jumps SDLHP with Kettlebell Jump Rope Jumping Jacks Game: Freeze Tag

CrossFit 954 WOD: CrossFit Open #3

WOD: AMRAP  in 18 minutes 15- Box Jumps 24/20 12- Push Presses 115/75 9- T2B

Synergize Kidz! WOD: 3/8/12

Warm Up: 20 sec work/ 10 sec rest/ 7x= L- Sits & Jump Rope Parking Lot: Line Drills Skill: The Squat The Plank The Swing Workout (10-15) Plank Holds/Kettlebell Swings/Squat The class hold the plank position. As each child breaks their plank, they do 10 Swings and 10 Squats. The last child to break their [...]

Synergize Kidz! WOD: 3/6/12

Warm Up: Joint Mobility Drills, Shuttle Runs & OH Plate Walks Skill: SDLHP & Ring Pull Ups WOD: 3x 5-SDLHP 5- Ring Pull Ups 10- Wall Balls 20- Jump Rope 1- Rope Climb Game: Flag Tag  

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