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CrossFit Kids Dahlonega

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CrossFit Kids Classes began January 9!
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Friday
Jan272012

28 January 2012

Happy Birthday Sean!




WOD

9am and 10am

TBA at the gym.

 

Post Birthday Wishes to Comments.

Thursday
Jan262012

27 January 2012

One of the many uses for a squat rack!

 

Pre-WOD

30 Pistols (15 each leg)

 

WOD

High bar back squat 5-5-5-5-5

 

Post-WOD

50 Wall ball shots, 20/14, 10' target

 

Post time to comments &/or BeyondtheWhiteboard.com

 

Wednesday
Jan252012

26 January 2012


My Top 10 Anti-Inflammatory Foods~Mark's Daily Apple

 

Pre-WOD

3x6 Ring row (with false grip)
3x6 Jumping dip (rings)

 

WOD

RX'D
5 rounds for time of:
6 Bar muscle ups
10 Burpees

SCALED
5 rounds for time of:
10 Ring rows to jumping ring dips or 10 pull ups & 10 dips (bar or ring)
10 Burpees

You may also sub ring muscle ups or band assisted muscle ups for bar muscle ups.

 

Post-WOD

50 Weighted sit ups, 10-45#

 

Tuesday
Jan242012

25 January 2011

 

The Mic'd Instructor: Double unders

Homemade Berry Balsamic Salad Dressing
How to Think About CrossFit

 

Pre-WOD

Handstand hold...
advanced, 3 minutes (accumulative)
intermediate, 2 minutes (accumulative)
beginner, 1 minute (accumulative)

If you are still working on getting into a handstand hold, work on that!...or hold your best & most inverted pike using a box for 1-2 minutes (accumulative)

 

WOD

Complete as many rounds possible in 12 minutes of:
5 Kettlebell snatch (right)
1 Kettlebell overhead squat (right)
5 Kettlebell snatch (left)
1 Kettlebell overhead squat (left)
Run 200 meters

Rx'd 53/35

 

Post-WOD

Complete as many reps possible in 5 minutes of:
Turkish Get ups*

*Choose a manageable weight that you can keep good form.  Alternate sides each rep.

 

 

Monday
Jan232012

24 January 2012


Paleo is getting popular

 

Pre-WOD

25 "Active" Squats against the wall...."Squat Therapy"! (ASK your trainer!)

 

WOD

4 rounds for time of:
50 Air squats
Run 400 meters


Post-WOD

Plank holds...left, right, center...1 min 15 sec. each