Category Archives: CrossFit Kids WOD

Metcon 4-16-15

Strength 1 rm max Deadlift Metcon 100 Jump Ropes 50 Sit-ups 40 Box Jumps 30 Burpees 20  Wall Balls 10 Push-ups

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Metcon 4-14-15

Strength 1 rm Back Squat Metcon 6 Rounds 6 Burpees 6 Box Jumps 6 Thrusters

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Metcon 4-9-15

Strength De-load Deadlift 4 x 5 @ 40%, 1 x 5 @ 50%,  1 x 5 @ 60% Metcon 10 Rounds 250 Row 10 Knees to Elbows Rest 30 seconds  

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Metcon 4-7-15

Strength Deload week – Strict Press 4 x 5 @40%, 1 x 5 @ 50%, 1 x 6 @ 60% Metcon Tabata Intervals Air Squats – 8 Sets Rest 1 minute Burpees – 8 Sets Rest 1 minute Jumping Lunges … Continue reading

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4-5-15

CrossFit Sine Pari wishes everyone a happy, loving, blessed, safe Easter.    

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Metcon 3-26-15

Strength Deadlift Metcon 5 Rounds 15 Wall Balls 10 Burpees    

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Metcon 3-24-15

Strength Back Squat Metcon 3 Rounds 100 Jump Ropes 21 Wall Balls 12 Kettlebell Swings

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Metcon 3-19-15

Strength Bench Press – add 5lbs then……… 5@40, 5@50, 3@60%, 5@65%, 5@75%, 5@85% Metcon 5 Rounds 5 Thrusters 7 Jumping pull-ups 60 Jump Ropes

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Metcon 2-17-15

Strength Strict Press – add 5lbs to your previous 1rm and then take 90% 5@40, 5@50, 3@60%, 5@65%, 5@75%, 5@85% Metcon 20 minute AMRAP 12 Sumo Deadlift Highpull 12 Push Press 12 Knees to Elbows

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Metcon 3-12-15

Metcon “Helen” 3 Rounds 400m Sprint 21 Kettlebells Swings 12 Pull-ups Strength De-load DeadLifts (use 90% of your 1 RM) 5 x 4 @40%, 1 x 5 @50%, 1 x 5 @60%  

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