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Monday, November 2 – Daily Workouts

CF_JV_g_duo-workout

FIREPOWER MOMS BOOTCAMP @ 10AM

WARM UP: Box Obstacle Course

CHALLENGE: In Partners…how many burpees can you get in a minute. Work together at the same time.

WORKOUT: In Partners…40/30/20/10

  • OH Plate Walking Lunges
  • Sit Ups
  • Box Jumps
  • When above is finished, complete a 5 minute row

MOBILITY

 

PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm

40 minutes

INTRO: Whiteboard Meeting – CROSSFIT DAY!

WARM UP: balloon keep up. Keep balloon in the air. When it touches the ground, 5 jumping jacks.

RELAYS: In teams using med balls

WOD: CrossFit Baseball

  • 1st base: 5 jumping jacks
  • 2nd base: 5 ball slams
  • 3rd base: 5 sec bar hang
  • Home plate: 5 squats

MOBILITY

GAME: farmers and lumberjacks

 

AFTER SCHOOL PROGRAM @ 3:00pm

  • Animal Ninjas / Musical Med Balls / Limbo – How low can you go?
  • Kids vs. Coaches Challenge – 30 sec max burpees
  • Wax museum (hold a stretch while frozen)
  • Red River

 

FUN FIT GIRLZ @ 5:30PM

Boxing with Guest Coach Joyce!

 

FIT BOYS @ 6:30PM

Boxing with Guest Coach Kingsley!

 

CROSSFIT JUNIOR VARSITY @ 7:30PM

WARM UP: Coach’s Choice

STRENGTH: Power Cleans 5×5

SKILL: Thruster

WOD: 15.5 TEENS RX & SCALED

For TIME:

27 – 21 – 15 – 9

  • Cal Row
  • Thrusters (25lbs– 55lbs)

MOBILITY

CHALLENGE/SKILL: Athlete’s Choice