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CrossFit Kids
A Proud CrossFit and CrossFit Kids Affiliate

CrossFit Journal

Operation Phoenix Widget

9 Jan 2014

21 Thrusters (95/65)

27 Ring Rows

27 Box Dips

15 Thrusters

21 RR

21 Box Dips

9 Thrusters

15 RR

15 Box Dips

9 Jan 2014

5 RFT

400m Row

15 OHS

20 KB Swings

30 Dec 2013

1 RM Front Squat

“Elizabeth”

21-15-9

Squat Cleans / Ring Dips

26 Dec 2013

“12 Days of Christmas”

1.  HSPU

2.  V-Ups

3.  Box Jumps

4.  Double Unders

5.  Wall Ball

6.  Pullups

7.  Good Mornings

8.  Plyo Squats

9.  KB Swings

10.  DB Snatch (5 ea. side)

11.  Ring Rows

12.  200m Row

 

23 Dec. 2013

“Back Squats”

2 x 5 @ 75%

1 x 5 @ 75%

 

15 Min AMRAP:

25 doubleunders

20 Knees to Elbows

18 Dec 2013

Push Press:

2 x 5 @ 75%

1 x 5 @ 75%

EMOM: 13 Minutes

3 Burpees

5 Hang Cleans

7 Overhead Squats

17 Dec 2013

“Tabata This”

Rower

1 min rest

squat

1 min rest

Pullups

1 min rest

pushups

1 min rest

situps

12 Dec 2013

HSPU  -    KB SWINGS

21                       3

18                       6

15                       9

12                      12

9                        15

6                        18

3                        21

11 Dec 2013

10 Burpees

15 Ring push ups

20 Dead Lifts

25 Double Unders

5 Rds for Time

9 Dec 2013

95 lb Thrusters 5 reps

95 lb hang power cleans 7 reps

95 lb SDHP 10 reps

 

20 Min AMRAP