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Thursday, December 22nd

Posted by Shirley Brown : Thursday, Dec 22, 2011

Coach getting things set

Today's Prodigy (Teens) Workout
4 x 200m sprints, 2 min rest between each

Today's Weightlifting
Intro to cleans

Monday, December 19th

Posted by Shirley Brown : Monday, Dec 19, 2011

2011-07-12 105
The girls working on "hollow" position

Today's Skill
Jump to support

Today's Little Champs and Champs Workout
Max squats in 1 min
Rest 1 min
Max sit ups in 1 min
Rest 1 min
Max burpees in 1 min

Today's Game
Pin the tail on the Donkey

Thursday, December 15th

Posted by Shirley Brown : Thursday, Dec 15, 2011

2011-07-12 126
Crossroads Kids trying out CrossFit

Today's Prodigy (Teens) Workout
500m Row
21 DB Thrusters
21 Push ups
50 Sit ups
400m Row
15 DB Thrusters
15 Push ups
40 sit ups
300m Row
12 DB Thrusters
12 Push ups
30 Sit ups
100m Row
9 DB Thrusters
9 Push ups
18 sit ups

Today's Game
Ring Toss

Monday, December 12th

Posted by Shirley Brown : Tuesday, Dec 13, 2011

2011-07-12 122
Hannah and Lucas Moving that Mess

Today's Skill
Medicine Ball Cleans

Today's Little Champs and Champs Workout
AMRAP in 10min
5 second Chair Sit
10 Medicine Ball Cleans
150m Row

Today's Game
Relay Races

Thursday, December 8th

Posted by Shirley Brown : Thursday, Dec 08, 2011

2011-07-12 073
Everyone in motion

Today's Prodigy (Teens) Workout
3 Jump squats
6 Toes to bar
9 Push ups
12 Walking lunges
15 Sit ups

Today's Weightlifting
Front Squat

Monday, December 5th

Posted by Shirley Brown : Monday, Dec 05, 2011

Family Feud 6
We will miss you Coach Kevin!

Today's Skill
Turkish Get Ups

Today's Little Champs and Champs Workout
AMRAP in 10min
6 Knee Ups
12 Walking Lunges
50m Run

Today's Game
Move that Mess

Thursday, December 1st

Posted by Shirley Brown : Thursday, Dec 01, 2011

Crossfit kids-0912
Isabella at PR Day!

Today's Prodigy (Teens) Workout
10 bench dips
10 deadlifts
30 jump rope skips

Today's Game
Steal the Bacon

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