2021

CF KIDS 7-5-22

CF KIDS 7-5-22   PART A: 8:00 Switch Back Shuttle Race   PART B: SKILL WORK Min 1 = 30 Skips Min 2 = 2 Wall Walks x 6 Rounds   PART C: RUNNING WITH BURPINDY 5 Burpees 10 Push-Ups 15 Air Squats 100m Hill Run 16:00 (At 8:00 complete 50 Ab Mats)  

CC TEENS 19-3-22

Warm up 100m run 20 lunges 10 weighted high pulls 5 walkout with 4 toe taps 3 rounds   Snatch Technique 30 snatches for technique Clean Technique 30 cleans for time   WOD – In a Pair 1000m row 4 length burpee broad jumps 1000m row 100 Alternating box jumps 1000m row 100 situps

KIDS CLASS 12-2-22

KIDS CLASS WARM-UP: 1:00 CV 1:00 Clean Deadlifts 1:00 Front Squats 1:00 Strict Press 1:00 Back Rack Mobility 1:00 CV Strength / Skill – Thrusters – EMOM Min 1-4 = 8 Med Ball Thrusters Min 5-8 = 6 D/B Thrusters Min 9-12 = 4 Barbell Thrusters WORKOUT: Team Jackie + 1000m Row 50 Thrusters 30 […]

THURSDAY KIDS CLASS

Warm up   Rock Paper Scissors shoot winner runs for a cone loser does five burpees Ten shoulder taps Plank high fives 30 sec Plank thumb war One leg ball catch if you drop it or put your foot down run round the circle Poles game move to the left if someone misses they’re out […]

CCX 17-1-22

Monday 17-1-22 Warm up 3 min cv 2 min walkout press up + squat 1 min Spider-Man reach 1 round 10 muscle clean 10 front squat 10 strict press Work-out: 36:00 Emom 6 rounds Min 1: HitMill 120m Min 2: 7 power clean Min 3:  assault bike 11-12-13    11-10-9 Min 4: 5 hang squat […]

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