Split Jerk Build-up E2MOM
5 – 4 – 3 – 2 – 1 – 1 – 1
Team WOD
16min AMRAP:
8 Synchronized Split Jerk
12 Alternating Over the Bar Burpees
16/13 Calorie Row/Bike or 300m Run (P1) & (P2)
*Barbell = 135/95 RX+155/105 MRX 95/65*
Handstand Walk & OH Development
10 Handstand Shoulder Taps Facing Wall
2 sets Handstand Walk 50’ (progressions etc.)
20 GHD Sit-ups
20 Band Pull-Aparts
20 Hip Extensions
1 set Max Handstand Hold
Callaway and Harper! These are two tough CF Kids! They have both recently joined and haven’t skipped a beat. They are both natural athletes and give their all for every single WOD. It is awesome to watch these young girls have so much confidence in themselves and take pride in their strength. We are honored to have them in the CF kids program and can’t wait to watch them grow!
Grandpa and Nana are so proud of Callaway!!!
135(5)-185(4)-225(3)-255(2)-275-295-310(x)
6+3 rx+ (row) with Duke and LJ
235
6+3 rx row with THE CHAMP
A. 250 ( from the ground )
B. 7 + 5 rx+ ( teamed up with my mandee )
Two young studs putting in the work! Love, love, love getting to see our awesome CrossFit Kids throwing down and showing out. Callaway and Harper, y’all rock! Keep after it, girls!!
A. 180
B. 7+5 RX+ (row) with my favorite
a) 135 (5), 165(4), 195(3), 215(2), 225 (1), 245 (1), 270 (1)
w/Doug
b) 5+18 Rx
A. 205 from the floor
B. 5+3 Rx solo
Love to see these kiddos working hard in CrossFit Kids! Misty and Carolyn do an amazing job coaching them!! As someone that has a passion for kids fitness, I am so excited to see the program grow and expand. Misty’s dedication to making sure they learn proper technique is unmatched. And all the while still having a great time! Keep up the awesome work!!
A. 190
B. Thanks to The Champ and Duke for letting me piggy back them in the partner WOD! 6+3 RX+
A. 240 (PR!)
B. 5+20 RX+ (run) w/madison
135(5)-165(4)-185(3)-225(2)-245-255-265-280 PR
6+8 run I did Rx+, Christian scaled to 95# strict press
A. 155(5), 225(4), 245(3), 265(2), 285(1), 305(1)
B. 4+ 2 ( RX+ / RX ) w/ Mrs. Baker
She Ran, I rowed
A. 225
B. 5+20 Rx+ run with Bailey
A. 245
B. 3 + 25 Rx solo/row
135-155-175-185-205-225-235
4+24 scaled to push press with Kohana
A: 115(5)-135(4)-165(3)-195(2)-215-225-235
B: 5+14, RX+ (solo/run)
A. 215 PJ PR
B. 5+20 scaled to PJ
185-205-245-275-305-315-325
8:26