#1 Zero (Rounds) CrossFit Workout of the Day Drills and Skills: Rope Climb 15 Min Amrap of: 1 Legless Rope Climb 15ft 10 Front Rack Lunges 50/35 30 Double-unders S&B: 75m DB Death March, AHAP *while maintinaing correct positioning | 100% |  | |  | 0% |
Programmed: Sat,May30,2020 Tue,Sep3,2019 Sun,Aug4,2019 Sun,May5,2019 Tue,Apr9,2019 Sun,Feb3,2019 Fri,Jul14,20171st | 6+11 | Brittney T Fri, Jul 14, 2017 Jackie S Fri, Jul 14, 2017 | 2nd | 6 | Kristen W Fri, Jul 14, 2017 Leslie Fri, Jul 14, 2017 April Fri, Jul 14, 2017 | 3rd | 5+6 | Kristin M Fri, Jul 14, 2017 | 1st | 9+13  | Lee E Fri, Jul 14, 2017 | 2nd | 9+3  | Korby Fri, Jul 14, 2017 | 3rd | 9+1  | Jacob D Fri, Jul 14, 2017 |
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'Snow Eva' Happy New Years 2019!!! (Time-Rx3) CrossFit,Girls Snow Eva 5 rounds for time of: Row 800 meters 30 kettlebell swings 70/53# 30 pull-ups Rx2 - Intermediate Option 5 rounds for time of: Row 800 meters 30 kettlebell swings 53/35# 30 pull-ups Rx3 - Beginner Option 5 rounds for time of: Row 400 meters 20 kettlebell swings - Safe weight 20 pull-ups assisted | 0% |  | |  | 0% |
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(Advanced Teens) Mini Murph (Time) Teens (13-18) Warm Up: Group Dynamic/Stretch WOD: 800m Run 50 Pullups 100 Pushups 150 Squats 800m Run Challenge: Muscle Up Work if Time Allows | 0% |  | |  | 0% |
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01.12.17 (Reps) Kids (5-8) QOD: What does it mean to be fit? Warm Up: Practice double unders/jump rope 5 mins Banded crab and monster walks Banded Bridges Sidelying leg lifts against wall 2x10 Skill: Broad Jumps WOD: 8 minute AMRAP 3 Broad jumps 6 Sit ups 9 Push Ups Challenge: How many sit ups in 1 minute How many burpees in 1 minute How many squates in 1 minute | 0% |  | |  | 0% |
1st | 28:33 | Jackie S Thu, Jan 12, 2017 | 1st | 29:14 | Kevin G Thu, Jan 12, 2017 | 2nd | 24:20 | Rob F. Thu, Jan 12, 2017 |
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01.26.17 (Reps) Kids (5-8) QOD: What is your favorite healthy meal? Warm Up: Hula Hoops 3 mins Tabata: 20/10 - candlesticks - planks - jumping jacking Skill: Wall balls/pistols WOD: 8 min AMRAP - increase by 2 reps each round 2 pistol squats 2 sit ups 2 wall balls Game: Tic Tac Toe relay | 0% |  | |  | 0% |
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01.5.17 (Time) Kids (5-8) Question of the Day: What do you hope to accomplish for yourself this new year? Warm Up: Partner A Suicides/Partner B Push ups Partner A Suicides/Partner B hold squat Partner A Suicides/Partner B mountain climbers Skill: heel balance & box squats WOD: Fight Gone Bad - 2 rounds, perform each movement for the 1 minute -squats -burpees -jumping jacks -sit ups -grasshoppers -rest Game! | 0% |  | |  | 0% |
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08.17.16 (Time) Warm Up: 400m Run 200m Backward Run 400m Run 200m Backward Run Agility/Power: Circle/Cone Drills Agility Ladder Pop Ups Strength (3 times through): Lower Body Circuit *5 Box Squats (2 sec down, 1 sec pause, explode up) *5 Box Jumps (max height) Upper Body Circuit *5 Heavy Bench *10 Ring Rows Conditioning: 10 Burpees OTM for 10 Min Challenge: Partner Tire Flips if time allows | 0% |  | |  | 0% |
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08.24.16 (Time) Warm UP: 4 X 200m Run Increasing speed each round Speed/Agility Cone Drill Shuttle Sprints Power/Strength 5X10 Deadlifts - PERFECT FORM 5X10 Shoulder Press 5 PopUps between sets WOD Complete 6 Rounds: Supine Ring Rows – 12 Reps Sprint – 20 yd Shuttle Slam Balls – 12 Reps Rest :60 seconds | 0% |  | |  | 0% |
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08.31.16 (Time) Warm Up 400m Run 100m Backward Run 400m Run 100m Backward Run Agility Cone Drills Strength/Power 5X5 Heavy Back Squat Dumbbell Row Box Jump Dumbbell Bench Press Conditioning 1 Min – Dynamic Push Ups – Max Reps 1 Min – Walking Lunges (overhead Plate)– Max Reps 1 Min – Russian Twist w/ plate – Max Reps 1 Min - Rest Challenge: Death by Burpee Box Jumps | 0% |  | |  | 0% |
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09.04.16 (Time) Teens (13-18) Warm up: 2 x 400 Tempo Run Strength Work: Jerk paused :03 in dip and catch 1RM, then -20% x 3 5 Rounds: 10 x unbroken shoulder to overhead @ 63% of Jerk :90 rest between rounds WOD 10 Rounds 1 Bear Complex 20 Double Unders (2:1 singles) 10 GHD (or weighted sit ups) Gymnastic work if time allows | 0% |  | |  | 0% |
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09.07.16 (Time) Warm Up: 1 Mile Run Agility/Speed: Ladder Drills Strength/Power: 5 Rounds 10 Back Squats 10 Seated Box Jumps https://www.youtube.com/watch?v=3J2-BMPyRmU *5 Pop Ups between rounds* Conditioning 12 Min AMRAP of: 10 Front Rack Walking Lunges 10 Ring Rows 10 Slam Balls | 0% |  | |  | 0% |
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09.07.17 (Time) Kids (5-8) Warm Up: CrossFit Baseball Home plate: foward roll bear crawl to first base First Base: 10 squats lunge walk to second base Second Base: 10 grasshoppers roving plank to third base Third Base: 10 jumping jacks grapevine to home Throw ball into tire Skill: Push press - wall drill: facing wall, perform push presses with elbows slightly touching the wall WOD: 3 rounds 7 dumbbell hang power cleans 3 box jump overs 7 push presses | 0% |  | |  | 0% |
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09.11.16 (Time) Teens (13-18) Warmup: 400m run Group dynamic and stretch WOD: Crossfit Open Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target | 0% |  | |  | 0% |
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09.25.16 (Time) Teens (13-18) Strength: B Squat 3 @70%, 3 @ 80, 3x3 @90% Hang Clean + Jerk (build to heaviest) Midline 3 X 20 GHD's WOD 30 Burpee Bar MU or pull-ups for time | 0% |  | |  | 0% |
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1 MILE RUN OUTSIDE (Time) Cardio 1 mile outside run. Please post your time as MM:SS. | 0% |  | |  | 0% |
1st | 6:36  | Monica H Thu, Mar 15, 2018 | 2nd | 7:02  | Kelly Z Mon, Oct 31, 2016 | 3rd | 7:18  | Annemarie Tue, Sep 3, 2019 | 1st | 5:39  | Josiah Sun, Sep 1, 2019 | 2nd | 6:21  | Jason W Mon, Jul 29, 2019 | 3rd | 7:30  | Paul S Sat, Jul 13, 2019 |
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1.19.17 (Time) Kids (5-8) QOD: What are other ways to stay fit? Warm Up: Front squat relay (dodge ball between elbows, run around cone and pass off to next teammate) 3 rounds 10 supermans 10 situps 10 mountain climbers Skill: Thrusters WOD: 15-12-9-6-3 Thrusters Box Jumps Game! | 0% |  | |  | 0% |
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1.2.18 (Time) Kids (5-8) Warm Up: 3 rounds 3 forward rolls Bear Crawls Lunge Walk Roving Plank Skill: Super SLOW Squat WOD: 10-9-8-7-6-5-4-3-2-1 Squats Shoulder Press Game: Statue Tag | 0% |  | |  | 0% |
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10.10.17 (Time) Kids (5-8) Warm Up: relay races Skip Run Bear crawls Lunge walk Spider-Man walk Skill: tuck jumps WOD: Crossfit baseball - 9min AMRAP Home: 2 forward rolls 1st: 3 thrusters 2nd: 3 burpees 3rd: 3 tuck jumps Jump on box to score a point Game: Jegna | 0% |  | |  | 0% |
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10.12.17 (Reps) Kids (5-8) Warm up: sharks and minows outside Skill: line jumps (light on feet and fast) WOD: Tabata (45/15) Mountian climbers pushups line jumps sit ups Game: river plates | 0% |  | |  | 0% |
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10.16.16 (Time) Teens (13-18) Warm up: 800m Run Group Stretch Strength: Front Squat accumulate 12 reps @80% Snatch Pulls 5X3 @ 110% 10 Min EMOM: 1 squat clean @80%-90% Conditioning: Metcon 3 RFT 21 cal row 15 bar over Burpees 9 Sq Snatch Midline 100 Hollow Rocks | 0% |  | |  | 0% |
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