180525

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

180524

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Power Clean (build to heavy 3 use for 3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 DB cleans (50/35)

5 T2B

10 push ups

Teens Class 180524

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

Skill

Metcon

180523 / WOD and wine

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Bench Press (Build to heavy 5 use for 5-5-5-5)

Bent Over Row (5-5-5-5 superset with Bench press)

Metcon (Time)

10 – 1 with single kettlebell (53/35)

1 arm KB swing R

KB jerk R

1 arm KB sing L

KB jerk L

*after each round do 1 Rope Climb*

Kids Class 180523

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC stretch

Leg swings

Calf Stretch

100 m jog

Butt kicks

High knees

High Kicks

Spiderman

Cartwheels

Skill

Air squat

Squat Therapy

Metcon

Metcon (AMRAP – Rounds)

7 min AMRAP

20 squats

20 sit ups

20 side to side hops

50 m sprint

180522

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

40 alt DB snatches (50/35)

30 Dubs

20 Wall Balls

100m sprint

Teens Class 180522

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

Calf stretch

Butt Kicks

High Knees

High Kicks

Burpee Broad jumps

Walking lunges

Cartwheels

10 jumping squats

10 ring rows

10 sit ups

Skill

6 min EMOM

6 pull-ups and 6 push-ups every min.

Metcon

1 mile run

180521

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Deadlift (build to heavy 3 use for 3-3-3-3)

Metcon (Time)

6 RFT

14 Cal row

8 Burpee box overs

8 alt pistols

Kids Class 180521

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC stretch

Leg swings

Calf Stretch

100 m jog

Butt kicks

High knees

High Kicks

Spiderman

Cartwheels

Skill

Air squat

Squat Therapy

Metcon

Metcon (AMRAP – Rounds)

7 min AMRAP

20 squats

20 sit ups

20 side to side hops

50 m sprint

Saturday

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Scorpions and Ts

10 lunges

10 superman

10 push ups

10 mountain climbers

Plank Ball

Metcon (AMRAP – Rounds and Reps)

20 min Partner AMRAP

40 Slamballs

40 Partner Russian Twist with slamball

40 Slamball over shoulder

100 m run with slamball together