Tuesday 3.26.19
Warm e skill ladder and up and over t dumpster run, 5 air squats, 100 m run, 5 mb press, blacktop and back, 5 mb front squat, 15 pvc pass throughs bar hang x :10, lunge/reach/elbow to instep holds x 3 ea, alt lat stretch x 3 ea, 3 mb
Saturday 3.23.19
Warm e Musical Medicine Ball t 5 mb press, 100 m run, 5 mb squat, 100 m run, 5 mb thruster, wall hip stretch x :30 ea (lead leg out front), elbow to instep x 3 positions :20 ea leg, push-up handwalk/opposite arm & leg raise x 3, lateral lunge
Thursday 3.21.19
warm e team relay races t .05 m bike arms only, 5 mb press, .10 m arms and legs 5 mb thrusters, :30 wall hip stretch ea (lead leg out front), 5 floor lat stretch each, .10 m bike sprint skill e wall walk & cartwheel/db split jerk work e
Tuesday 3.19.10
warm e power ball t run down and back, 5 mb press, side shuffle down and back 5 mb squat, backwards run down and back, 5 mb slam, carioca down and back, 5 mb thruster, cat back stretch x 5, alt lat stretch (floor) x 4 ea, lunge/reach/elbow to instep
Saturday 3.16.19
warm e musical medicine ball t 10 ball press, 20 jumping jacks arms all over, 8 mb push press, 15 jumping jacks, 6 mb thruster slams, elbow to instep holds x:30 ea open notebook x 4 ea, alternating lay stretch x 5 ea, push-up handwalk x 3, 5 ball slam
Thursday 3.14.19
warm e move the pile t 3 frames of “rowling”, wall hip stretch and reach x :30 ea, floor lat stretch x 3 ea skill e medballs over the bar/overhead plate carry/sit-ups work e 7:00 AMRAP of 3 medball over the bar, over head plate carry down and back, 5
Tuesday 3.12.19
warm e snatch the cone t 30 jumping jacks, 20 pvc pass throughs, banded hamstring stretch to touches x 5 ea, banded lat stretch x 5 ea, 10 ring rows, lunge/reach/elbow to instep x 3 ea, burpee high jump x 2 skill e Air Squat/Pull-Ups t Hang Power Snatch
Saturday 3.9.19
warm e Squat Buckets t 1:00 Bike, 10 medball press, 5 medball slams, :30 Bike, 5 medball pushpress, splits stretch x :30 ea, alt. lat stretch x 5 ea, clock push-up (180 degrees) push-up handwalk x 3 lunge/reach/elbow to instep x 3 ea, medball walking lunge x 10 steps. skill
Thursday 3.7.19
warm e move the pile t 3 frames of “rowling”, wall hip stretch and reach x :30 ea, floor lat stretch x 3 ea skill e medballs over the bar/overhead plate carry/sit-ups work e 7:00 AMRAP of 3 medball over the bar, over head plate carry down and back, 5
Tuesday 3.5.19
warm e CrossFit Baseball t 8 ball slams, 6 mb squats, 4 mb reverse lunge. Splits stretch x :30 ea, lunge/reach/elbow to instep (3 positions) x 3, duckwalk toe touches x 4 ea, 5 mb squat jumps skill e dumbbell push press/ring rows t Deadlift: Every 3 minutes perform the
Saturday 3.2.19
warm e relay races t 2:00 bike/row, 1o alt lat stretch, bar hang :30, 1:00 jump rope (fast) , 8 db front squat, 6 lunge/reach/elbow to instep, 4 push-up handwalk, :20 knee raise hold skill e db front squat, knee raises/bar work, jump ropes t Squat clean work e 8:00
3/2/19 Saturday!!
E– relay races T- 10 med ball cleans 8 med ball squats Open book stretch 4 pass throughs each arm Rig hip flexor stretch 1 m each side Lunge and reach x3 Squat stretch + rotate x 4 Double banded lat stretch x 5 Banded front rack stretch 5 med
Thursday 2/28/19
E- Pizza boxes T–10 cal bike, wall hip stretch 1m, knee to chest lateral lunge, 10 cal bike, wall calf stretch, walking lunging from bikes to garage and back, 10 call bike, 20 sec plank, 20 sec side bridge Skills E–DB cleans, ball slams, wall walks T- plank over view
2/26/19 Tuesday!!
E: Clean your yard T: 10 KB deadlifts 10 KB squats 10 KB russian swings lunge and reach push up handwalk (HOLD AT TOP) Bar hang:20 sec Clock walks (In a push up position walk 180 twice) wall push ups 4 broad jumps Skills: E: DB kettle swings, push ups,
Saturday 2.23.19
warm e tornado tag skill e weighted db step ups/knee raises/jump ropes work e 6-8:00 AMRAP of 10 db step ups, 10 jump ropes, 5 knee raises t Open Workout 19.1 15:00 AMRAP of 19 wall balls, 19 cal row game ball tag/pizza boxes
Thursday 2/21/19
Warm up: E- Pizza Boxes T- 1:00 Min row wall hip stretch Push up handwalks (in place) :30 sec row (Faster pace) Ground lat stretch “Karate chop” E2I 3 position’s 15: (ALL OUT!) :30 PLANK 15: each side bridge Skills: E- DB push press/sit ups T- overview of partner Russian
Tuesday – CrossFit Hydro Kids/Teens closed
Evening activities are cancelled for metro schools which means we’re cancelled as well. Stay safe and we’ll see you Thursday!
Tuesday 2/19/19
Elementary: Warm up: pizza boxes Skills: db push press, jump rope, ring rows Workout: 3 ring rows , 6 DB presses, 9 jump ropes Teens: Warm up: Jog/skip/shuffle/run x2 each Kettlebell deadlifts x10 Kettlebell swings x8 Kettlebell squats x 6 Wall hip stretch: 30 Push up handwalks Lunge and
2-14-19 Thursday!
E- Burpee Ball T- Rowling Skills: E- Ring Rows, Weighted lunges, Sit ups Workout: E- 8 min: 5 Ring Rows -> Weighted Lunges-> 5 sit ups (Then done in reverse going back) T- 20 min AMRAMP done in partners 24 Air squats (12 each) 24 sit ups (12 each) 400
2/11/19 Tuesday!
E- Zombie Tag T- 8 med ball strict presses 6 Slam balls Open book 4 full rotations each side Lunge and reach x3 Push up hand walks X2 Band press x10 Band pull a parts x10 3 wall walks Skill: E- Ball Slams, Planks, wall walks T- Strict Press 4×6