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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
Posted by Shirley Brown :
Monday, Dec 19, 2011
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
Posted by Shirley Brown :
Thursday, Dec 15, 2011
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
Posted by Shirley Brown :
Monday, Dec 12, 2011
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
Posted by Shirley Brown :
Thursday, Dec 08, 2011
Everyone in motion
Today's Prodigy (Teens) Workout
AMRAP 12
3 Jump squats
6 Toes to bar
9 Push ups
12 Walking lunges
15 Sit ups
Today's Weightlifting
Front Squat
3-3-3-3-3
Posted by Shirley Brown :
Monday, Dec 05, 2011
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
Posted by Shirley Brown :
Thursday, Dec 01, 2011
Isabella at PR Day!
Today's Prodigy (Teens) Workout
AMRAP 12
10 bench dips
10 deadlifts
30 jump rope skips
Today's Game
Steal the Bacon
