Tuesday, June 5, 2012

This is very last minute, but I just found out that an event I'm going to on Saturday allows CrossFit Kids to participate.  We are doing a fundraiser called CrossFit for Hope and all of the proceeds are going to St. Judes' a hospital that treats children suffering from cancer.  I'm attaching the link to the event happening in DC on this Saturday.  I will be working out at the 9AM event.  If you would like to participate, get your parents to sign you up for the 10:15 AM heat, and I will stay after my workout to coach you.  The workout will be as follows (this is not the workout for Tuesday)
“Hope”
Three rounds of:
Burpees
Power snatch
Box jump
Thrusters
Chest to bar Pull-ups
1 minute at each station with a 1 minute rest between rounds. Scaling options will be provided to include everything from: -Prescribed weight to PVC pipe. -Box jump heights available from 3"-24". -Bands for pullups and boxes for jumping pullups.
Mid-Atlantic CrossFit for Hope
CrossFit for Hope

You have to sign up at both sites.  The cost for the Mid-Atlantic Event is $12

This is not mandatory, its something you can do extra for fun.  Please wear your Brain and Crossbones shirt and e-mail me if you decide to attend.

WOD
1 round of Hope (one minute of each)
Burpees
Power Snatch
Box Jump
Thruster
Chest-to-bar Pull ups (you can substitute jumping pull ups or push ups)

Thursday, May 31, 2012

WOD

Every minute on the minute for 10 minutes perform
3 Cleans
3 Box jumps

Tuesday, May 29, 2012

Alternating Tabata
Push Ups
Box Jumps

Thursday, March 29, 2012

Happy Birthday Mrs. Benedick and Ms. Blanchard!

WOD
Every minute on the minute, until I get tired

3 Hang Cleans
3 Box Jumps

Thursday, March 8, 2012

WOD
2:00 Max Double Unders followed immediately by
3 Rounds
200 M Sprint
10 Overhead squats
15 Box jumps

This workout has two scores, one for max double Unders and the second for the 3 round triplet.

Thursday, January 5, 2012

WOD
5 rounds for time
5 Box Jumps
5 Push Press


This video shows the three different ways to get weight over your head.  We will be doing the middle movement, the Push Press.  Just like most athletic movements, we're going to use powerful hip extension to move the weight overhead.



Coaches Note- We will be working on rope climbs next week.  On Tuesday, you're going to want to wear LONG pants and LONG socks to avoid rope burn. You could also wear long spandex (thinking running, skiing, etc.) with a pair of shorts over them.

Thursday, December 15, 2011

WOD
Jingle Jump WOD
5 Jingle Jangles
5 Box Jumps
5 Double Unders
* x3 if you are doing singles (15)

How to do a Double Under

Tuesday October 8

WOD
AMRAP 8 Minutes
5 Box Jumps
10 Burpees
15 PVC Presses