Kids Class 180419

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

View Public Whiteboard

Warm-up

PVC Stretches

300 m row

squat stretch

2x:

30 sec handstand hold

50 m run

30 sec plank

50 m run

Metcon

Metcon (Time)

21-15-9 reps for time of:

Overhead squats 15-35#

Toes-to-bars

AB/Core work

2 min L-sit Tabata

180425

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

400m run

PVC-Front rack-OH squat hold

Sampson-spiderman-leg swing-dead hang-scorpion

10 superman

10 v up

2min DU practice

2 min HS practice

Push Press (10-10-10-10 using weight from last week)

Metcon (Time)

27-21-15-9-3

Deadlift (225/155)

DU

180426

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

Sampson-Spideman-Grass pickers-High kicks-butt kicks-power skips-inch worm-scorpion-quadraped hip circles

200 m run

8 Broad jumps

10 beat swings

PVC stretch-PVC snatch pull-PVC snatch balance-PVC Squat snatch

Metcon (No Measure)

12 min EMOM

1) Hanging snatch pull (95/65)x3

2) Snatch Balance (95/65)x3

3) Hang Squat snatch (95/65)x3

rest 3 min

10 min EMOM

40s plank

Kids Class 180417

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

View Public Whiteboard

Warm-up

PVC Stretches (pass through, reverse, circles, front rack)

Wrist stretches and circles

Leg swings

100 m jog

Sampson

Spiderman

Inch worm

Crab walk

2x:

5 forward rolls

5 push ups

5 slow air squats

10 monkey swings

Skill

Front Squats

with partner work on front rack position

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Front Squats 15-35#

10 Push ups

50 Jump rope

AB/Core work

2 min Tabata of L sit

180424

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

180423

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

400m run

PVC-Front rack-

duck walk-high kick-power skips-sampson-spideman

10 jumping squats

10 switch lunges

10 scorpions

Front Squat (10-10-10-10 using last weeks weight)

Metcon (Time)

5 RFT

40 ALT db snatches

200m sprint

10 burpee box overs

180419

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC

Dead hang-beat swing- leg swing-yoga squat

4x

100m sprint

30s HS hold

Metcon (Calories)

10 Rounds

30s hard row 30s light row

rest 3 min

12 min EMOM

50 s plank

40 s Crunchy frog

30 s v up

180418

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC- front rack

Sampson-spiderman-broad jumps- duck walk- calves and ankles

2 min DU practice

Push Press (9-9-9-9 using weight from last week)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of

40 DU

8 Hang Power cleans (115/75)

6 Hang power snatch (115/75)

4 OH squat (115/75)

Beach Day

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

Meet at Anchor Bar and Grill at 10 am for a fun water based workout!! bring a change of clothes!

Weather dependent!!

180417

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC

dead hang-leg swing-calves-yoga squat

2min Rope practice

Metcon (Time)

Buy in: 9 rope climbs

50-40-30-20-10 reps of

AM KB swings (53/35)

Wall Ball (20/14)

GHD sit up

Cash Out: 800m run
30 min time cap