Teens class 180703

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

Skill

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GSCF180702

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

Arch Back Good Morning – Heavy Tripple

**HIPS!

https://www.youtube.com/watch?v=tplRikkZ5A4

Accessory Work

Barbell Hip Bridge

3×15

*6RPE

Metcon

42-30-18 (Female: 36-24-12)

Cal Rower

Air Squats

Double Under x2

180629

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

180628

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

EMOM 24 min

0-6. 3 MU

6-12. 10 Cal bike

12-18 30s L sit

18-24 5 rower pikes

180626

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Metcon (Time)

50 Cal Row

40 Alt DB snatches (50/35)

30 DB Hang Clean and Jerk (50/35)

20 T2B

10 HSPU

Teens Class 180626

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Warmup

Calf Stretch

100 m jog

Spiderman

Inch worm

Crab walk

Bear Crawl

2x:

3 forward rolls

10 Monkey Hangs

5 Push ups

10 air squats

Skill

Front Squat

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Front Squats

10 Push ups

50 Jump rope

180625

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Back Squat (8-8-8-8 @ 65%)

Metcon (Time)

5RFT

50m sprint (start at end of lot**no turns**)

15 Wall Ball (20/14)

20 Smith ups (45/25)

180622

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

5 snatch pull

5 snatch balance

5 snatch

with empty bar

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

180621

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Metcon (Time)

Barbell Complex 3 rounds at 95/65 of

**not scored**

8 SDLHP

8 RDL

8 BO row

3 Rounds for time

3 Rope Climbs

20 Cal Row

30 DB snatches (50/35)

180620

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Shoulder Press (8-8-8 @ 55%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

50m Sprint (start at end of lot)

10 AM KB swings (53/35)

7 T2B

50 m walk( back to start not part of score)