ATP Kettlebells

Synergize Kidz WOD: 5/17/12

christine — Thu, 17 May 2012 15:28:37 +0000

Warm Up:

Joint Mobility Drills, Line Drills & Hurdles

1 Minute- Shuttle Runs

Skill: PVC OHS & Kipping

WOD:
Three Rounds:

10- OHS with PVC

Bear Crawl-30 feet

10- Ring Rows

Bear Crawl-30 feet

Game: Flag Tag

Synergize Kidz WOD: 5/15/12

christine — Tue, 15 May 2012 14:55:33 +0000

Warm Up: 20 sec work/ 15 sec Rest/ 4x

PVC OH Squats

Jumprope

Push Ups

Walking Lunges

Skill: Kipping

WOD #1: 1 minute Stations:

Burpees-3 points

Pullups-1 point scaled off box/3 points Rx

Jumprope-1 point singles/3 points dubs

Air Squats-3 points

Box Jumps-1 point step up/3 points Rx

Game: Kick Ball

CrossFit 954 Partner WOD: 5/12/12

christine — Sat, 12 May 2012 01:37:31 +0000

Each run will be completed with your partner. Split up the reps by 10 to complete 40 reps.

3 rounds for time of:
Run 1/2 Lap with Partner Caryy
40- Med Ball Sit-ups (14/20)
Run 1/2 Lap
40- Burpees Over Partner
Run 1/2 Lap
40- SDLHP- Kettlebell (50/75)
Run 1/2 Lap
40- Wall Balls (14/20)

Synergize Kidz Partner WOD: 5/10/12

christine — Fri, 11 May 2012 16:10:36 +0000

Warm Up: Dice Roll/ Stair Climbs/ Burpees

Skill: Handstands & Headstands

WOD: 3x (Partner A completes 10 reps before Partner B starts 10 reps= Total 20 reps)

20- Box Jumps

20- Wall Balls

20- Pull Ups

200- Meter Row ( Partner A&B each row 100 meters)

Game: Freeze Tag

Synergize Kidz WOD: 5/8/12

christine — Tue, 08 May 2012 21:52:04 +0000

Warm Up: 500 Meter Row

Skill: Headstands & HSPU

WOD: 5x

3- Knee to Feet Jumps

5- 1-Leg Box Jumps (5 right- 5 left)

7- Dumbbell Presses

9- SDLHP with Kettlebell

Game: Dodge Ball

CF 954 WOD: 5/5/12

christine — Sat, 05 May 2012 15:40:21 +0000

Warm Up:

400- Meter Run

20- Mountain Climbers

15- PVC OH Squats

10- Dips

Workout #1:

‘On The Minute’ – 10 Rounds

5- Cleans/Hang (75-115)

5- OH Swings (35-55)

Example: If it takes 30 sec to complete 5- Cleans and 5- Swings the remainder of 30 sec of time is your rest before the next round starts. Going for speed (with proper form) not weight.

Workout #2:

‘On The Minute” – 10 Rounds

5- Push Presses (65-95)

5- Pull Ups

Synergize Kidz WOD: 5/3/12

christine — Thu, 03 May 2012 19:14:48 +0000

Warm Up: 20 sec work/ 10 sec rest/ 4x

“L” Sits

Planks

Jump Rope

Walking Lunges

Skill: Pull Ups / Kip Swing

WOD: “Cindy” AMRAP in 12 min.

5- Pull Ups

10- Push Ups

15- Squats

Game: Flag Tag

Synergize Kidz WOD: 5/1/12

christine — Tue, 01 May 2012 22:13:14 +0000

Warm Up: Line Drills, Hurdles & Group Run

Skill: Push Press

WOD: Reps – 10,9,8,7,6,5,4,3,2,1

Push Press

Ab Mat Sit Ups

Pull Ups

Box Jumps

Special Finisher!!! Max reps of kettlebell swings in 30 sec.

Game: Kick Ball

Synergize Kidz WOD: 4/26/12

christine — Thu, 26 Apr 2012 22:14:42 +0000

Warm Up: Dice Roll, Lateral Band Walk & Group Run

Skill: Deadlift

WOD: 3x

Buy In- 200 Meter Row

5- Deadliffts

10- Burpees

10- Pull Ups

1- Round Trip Bear Crawl

Buy Out: 200 Meter Row

Game: Freeze Tag

Soti’s Birthday WOD!!! 4/24/12

christine — Tue, 24 Apr 2012 23:09:03 +0000

Warm Up: 20 sec work/ 10 sec rest/ 4x

Jump Rope / Squats/ Lateral Jumps/ Walking Lunges

Skill: SDLHP with Kettlebell

WOD: Partner Workout- 3x

Switch every 10 reps!!!

20- SDLHP with Kettlebells

20- Box Jumps

20- Wall Balls

1- Rope Climb

Game: Kickball