Tuesday 3.31.15

Warm-Up
CrossFit Baseball

Skill
Teens/Pre-Teens - Back Squat
Elementary - Rolling Pistol Squats

Workout 6 minutes
4/8 pushups
5/10 ring pullups
6/12 situps

Game
CrossFit KickBall

Sunday 3.29.15

Warmup
Clean out the Yard

Skill
Pullups

Workout
8 min amrap:
3 jumping bar muscle ups
6 squats
9 box jump overs

Game
Farmers and lumberjacks

Saturday 3.28.15

Warmup
Walking lunges, carioca, 5 bar swings, forward roll, cartwheel, backwards run, 10/20 jump ropes

Skill
Elementary: Front squat and press
Pre-Teen, Teen: Thruster

Workout:
15 thrusters (bean bag, unloaded)
15 cone to cone runs
12 " "
12 " "
9 " "
9 " "

Game
Dodge ball

Tuesday 3.24.15

Warmup
3 x or 3 minutes
Speed ladder, 5 squats, over the boxes, 5 jumping pull-ups, 1 forward roll, 1 cartwheel, zig zag the cones, lily pad jumps/broad jumps

Skill
Pull-ups

Workout
10 pull-ups
10 wall balls
250 M row/10 pulls on the rower

Game
Defender

Sunday 3.22.15

Warmup
100 m run, 10 jump ropes, walking lunge, 5 seconds in the bottom of the squat, carioca, 3 Burpees, bear crawl

Skill
Elementary - Ring holds & jumping muscle ups
Pre-Teen/Teen - Snatch

Workout 10/12 min AMRAP
Elementary
1 rope swing
5 Burpees and over the box
10 snatches unloaded
50 m run

Pre-Teen/Teen
1 rope climb/attempt/10 sec hold
5 box over Burpees
10 dumbbell snatches
100 m run

Game
Pizza boxes

Saturday 3.21.15

Warmup
Forward roll, cartwheel, 5 squats, alligator crawl, 5 arm circles forward and back, carioca, 5 hollow hold/Supermans, 5 ball slams

Skill
Elementary - Push-up, Wall Walks
Teen - Wall Walk, Handstand, Negatives

Workout
8:00 AMRAP

Elementary: 1 push-up/wall walk, 1 med ball clean, 2, push-ups/wall walks, 2 med ball cleans, etc.

Pre-Teen: 3 push-ups/wall walks/negatives, 3 cleans, 6 push-ups/wall walks/negatives, 3 cleans, 9 push-ups/wall walks/negatives, 3 cleans, 12 push-ups/wall walks/negatives, 6 cleans, 15 push-ups/wall walks/negatives, 6 cleans, etc

Game
Mat attack!!!

Tuesday 3.17.15

Warmup: 3 X or 5 minutes
5 jump ropes, run, 5 box jumps, run a different way, 5 jumping high knees, run a different way, 5 Burpees, run a different way, 5 ball slams in the middle.

Skill:
Teen/Pre-Teen - hang clean
Elementary - jump rope

Workout: 8/10 minutes
In partners complete the following:
1 tire flip, jump in and out of the tire/ tire jumps
5/15 jump ropes
5 hang power cleans/5 ball slams

Game:
Team tire games