Kids Wednesday 091116

Term 4 Week 5 Skill: 3x or 5:00 2 wall walks => 20 side to side hops => 10 squats => 10 second bar hold => 5 push-ups WOD: 3 Rounds 1 Mintue Stations Box jumps Burpees KB Swings Push press Row Skill: Toes to Bar Practice Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email kids@crossfitfx.com

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Kids Monday 071116

Term 4 Week 5 Skill: 3x or 5:00 10m Bear crawl => 20 mountain climbers => 15 tuck jumps => 10m commando crawl => 1 forward roll WOD: 5 Rounds 12 deadlifts 12 overhead Squats 12 pull-ups Skill: 5:00-10:00 Bar holds Monkey holds Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email kids@crossfitfx.com

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Monday 311016

Run 1200m 50 Wall-ball shots Row 500m 35 Wall-ball shots Row 500 meters 20 Wall-ball shots Run 1200m

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Sunday 301016

Rest day Gym Closed today

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Saturday 291016

21-15- and 9 rep rounds for time of: Pull-ups BW Bench press

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Kids Wednesday 021116

Term 4 Week 4 Skill: 3x or 5:00 20 second bar hold => 5 broad jumps => 2 wall walks => 10 side to side hops => 5 squat jumps WOD: 4 Mins AMRAP 10 pull-ups 10 thrusters Rest 2 mins 5 mins AMRAP 8 pull-ups 8 front squats 8 push press Rest 2 mins 4 mins AMRAP 10 Push-ups 10 squats 10 mountain climbers Skill: Hollow hold to superman 15 sit-ups Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email kids@crossfitfx.com

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Kids Monday 311016

Term 4 Week 4 Skill: 3x or 5:00 10 second handstand hold => 10 monkey hangs => 20 fast feet => 10 squats => 3 burpees WOD: AMRAP 9 MINS; 3-6-9-12-15-18-21, etc Hang Clean and Jerk Knee raises Skill: 5:00-10:00 Ring play Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email kids@crossfitfx.com

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Friday 281016

Rounds at 21-18-15-12-9-6 and 3 reps, for total time, of: Power Snatch 95 pounds Sit-ups Back extensions

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Thursday 271016

Three rounds for time of: 400-meter run 35-pound dumbbell "thruster," 21 reps

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Wednesday 261016

Rest day Mobility Skill:Rope Climb Catch up Day

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