Thurs. December 3rd

Wod:

5 rounds of

50 m sprint

10 swings

Bear crawl 25m

5 pull ups

For Fun: Push up line down and back changing start and line up... for time!

Tuesday, December 1st

Warm up: bear crawl/cartwheels/crab walks

Skill: Front squat + push press= Thruster

Wod: 10 min AMRAP

50 single jump rope

10 Thruster- 3#-8# dbs

7 burpees

Tabata sit ups

Game: Airplane!

Thursday November 12

Skill: box squat

wod:

Squat 20

Push Press 10

5x

Game: Clean the Heavier Yard

-using 4,6 and 10# med balls

Tuesday November 3rd

Wod:

Agility Circles 25 ft.

Broad Jump 25 ft.

7 pull up

7 burpee!

5x

Game: CFK Dodgeball

Flutter kicks... And a couple Squat Tips :)

Thursday October 29

Skill: Swings

Wod: Stations for 45 sec each x3

Row

Dips

Swings

Box Jump

Game Clean the Yard

Tuesday October 20th

Warm up:

50 single jump rope

7 push up

3x

skill: Front squats

Wod:

20 lateral jump over paralettes

12 Front squats 2-8# Dbs

4x

SUPER FORM EVERYONE! :-)

Game: Dodgeball!!

Thursday, October 15th

Hans with a perfect swing! :-)

Warm up:

Forward rolls

Angry Gorilla walk

Lateral hops over paralettes

Work out:

Tabata intervals

Over head squats

Burpees!

Yay Burpees!!

Thursday October 8th

Sam doing agility circles

Warm up 50 single jump rope

10 burpees

2x

Skill: Sumo Deadlift High Pull

WOD

5 SdHP

Shuttle run x2

5 Wall ball

4-5 x

DU practice/ sit ups/ Pull ups