Warm Up:  3 rounds of 10 squats, 10 situps, 10 pushups and 10 pullups.

WOD:  200m indian run with 8lb med ball pass, 5 tuck jumps and 20 second plank hold x4, 100m tire flip, 30 pushups and 30 situps.

Fun Stuff:  water gun fights!  Not sure why but somehow the adults ended up soaked!  Nice way to cool off! 

** Way to go to my CrossFit Kids, McKenzie, Nate, Lauren and Madelyn!  Not many kids can claim they flipped a tractor tire for their workout, you guys rock!!

Warm Up

5 Squats, 5 Pushups, 5 Situps, 5 Pullups x3

15-12-9

Squats

Pushups

Pullups

Cash Out:

25m long jump, 20 situps, crab walk, max plank hold on elbows

Warm Up

10 Pushups, 10 Pullups, 10 Squats, 10 Situps, 3 rounds

4RFT

10 Squats

10yd Plank Walk

10 Situps

10yd Plank Walk

End Game

100yd running med ball toss with partner, Relay 50yd med ball run, switch to partner x2, 100yd high knee skipping

*Today we had the pleasure of working out with Nate!  Wow, what a strong kid, a CrossFitter all the way! 

Warm Up

 pushups, pullups, squats and situps

3RFT

Hurdle jumping

Agility Dots x2

10 Squats

run 10 yds

10 Pullups

10 Tuck Jumps

End Game

4 rounds of Red Light, Green Light

*Today Makenzie joined us and did an awesome job!  She is definitely a CrossFit girl!

10 Pushups

10 Tuck Jumps

10 Hoola Hoops

Bear Crawl 10m, Run Back 10m

3RFT