Wednesday 11.9.16

Essentials: A. 16min EMOM 1.5.9.13. Thruster x 3-5 reps 2.6.10.14. Step Back Lunges x 16 reps 3.7.11.15. Seated DB Press x 8 reps 4.8.12.16. Rest B. 10min Row Max Cal Fitness: A. 16min EMOM 1.5.9.13. Thruster x 3-5 reps 135/95 2.6.10.14. Jump Lunges x 16 reps 3.7.11.15. Seated DB Arnold Press x 8 reps 4.8.12.16. […]

Tuesday 11.8.16

Essentials: A. 15min EMOM 1.4.7.10.13. Overhead Right Arm KB Waiters Carry x 30 sec 2.5.8.11.14. Overhead Left Arm KB Waiters Carry x 30 sec 3.6.9.12.15. Side Plank x 30sec per Side B. 7 Rounds For Time: Hanging Knee Raises x 15 reps Kettlebell Swing x 10 reps *Cap 15min* Fitness: A. 15min EMOM 1.4.7.10.13. Overhead […]

NEA Kids Spotlight: Sami Scales

Name: Samantha (Sami) Scales Age: 10 Grade: 5th Favorite Sport/Activity: Gymnastics Favorite Food: Pizza Favorite CrossFit Movement: Handstands Favorite Color: Purple Favorite Movie: Storks Favorite Animal: Ferret Dream Job: Professional YouTuber How long have you been coming to CrossFit Kids? “2.5 years” What do you like best about CrossFit Kids? “Playing Games” What is your […]

Monday 11.7.16

Essentials: A. 15min EMOM 1,4,7,10,13 Ring Pull x 8-12 reps 2,5,8,11,14 Overhead Squat x 10 reps 3,6,9,12,15 Hollow Hold x 30sec B. 10min AMRAP Back Squat x 10 reps 205/125 3 Rounds of Cindy Pull Up x 5 reps Push Up x 10 reps Squat x 15 reps Fitness: A. 15min EMOM 1,4,7,10,13 Muscle Up […]

Saturday 11.5.16

Essentials: A. Mobility Lizard Right x 2min Lizard Left x 2min Pigeon Right x 2min Pigeon Left x 2min Bound Angle x 2min Seal or Sphinx x2min B. Team of 2-3 People 15min AMRAP Goblet Squat x 20 reps Box Jump x 30 reps Deadlift x 40 reps *Partners can switch out at any point […]

Friday 11.4.16

Essentials: A. 12min Build to 1RM Front Squat and ¼ + 1 Set Double Kettlebell Front Squat x 20 reps As Heavy as Possible B. For Time: 9-7-5 Man Makers Dumbbell Snatch (per arm) Fitness: A. 12min Build to 1RM Front Squat and ¼ + 1 Set Double Kettlebell Front Squat x 20 reps As […]

Thursday 11.3.16

Essentials: A. Mobility Standing Straddle x 2min Puppy Dog x 2min Seated Forward Fold x 2min Seated Straddle x 3min Standing Straddle x 2min B. 3 Sets Prone Glute Lifts x 5 reps Glute Bridge x 10 reps Goblet Sumo Box Squat x 15 reps On the 3min Mark or ADAPT C. Team of 3-4 […]

Wednesday 11.2.16

Essentials: A. 5 Sets Med Ball Clean x 15 reps On the 2:30min Or ADAPT B. 22min AMRAP Ring Climber x 20 reps Dumbbell Hang Power Clean and Jerk x 20 reps Single Unders x 150 reps Fitness: A. 5 Sets Hang at Thigh Height Full Clean Cluster x 1.1 reps On the 2:30min Build […]

Tuesday 11.1.16

Essentials: A. 5 Sets Turkish Get Up x 2 reps per Arm On the 2:30min Or ADAPT B. 5 Sets Run x 200 meters (Set 1: 70%, Set 2: 75%, Set 3: 80%, Set 4: 85%, Set 5:90%) On the 5min Marks Fitness: A. 5 Sets 2 Hang power Snatch + Power Snatch On the […]

Monday 10.31.16

Essentials: A. 8min EMOM Ring Pull x 8-12 reps B. ‘Double, Double, Toil and Trouble’ 21-15-9 For Time: Goblet Squat Box Jump Back Squat Burpee Fitness: A. 8min EMOM Chest to Bar x 3-5 reps or Bar Muscle Up x 2-4 reps or Ring Muscle Up x 1-3 reps B. ‘Double, Double, Toil and Trouble’ […]