WOD 7/2/12 c

1K Row

5 Minutes Hip/Shoulder Mobility

Thruster– 3/3/3/ (Max Effort)

20 Minute AMRAP of: 10 Burpee Box Jump/15 KB Swing (24/16kg)/20 Sit Up

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11 replies

dariel31 says:
07/02/2012 at 9:54 AM

For time:
400 m run
4 rounds of Cindy
50 sit ups
5:42
Squat snatch 1@ 95/115/135/140f/140
Power clean & jerk
140/155/165/175/185
For time :
15/12/9/6/3 of
95lb thrusters/GHD sit ups.
7:01
Reply
CT says:
07/02/2012 at 10:43 AM

Hello Monday!

1K Row – 3:54.1

Thruster – 3/3/3/ (Max Effort) – warmups: 6@45 / 4@75; 3@95 / 3@115 / 3@125 / 1@135 (PR)

20 Minute AMRAP of: 10 Burpee Box Jump/15 KB Swing (24/16kg)/20 Sit Up – 5 rounds and 10 burpee box jumps.
Reply
John Sico says:
07/02/2012 at 10:47 AM

1K Row – 3:45
5 Minutes Hip/Shoulder Mobility – Not that mobile
Thruster- 3/3/3 (Max Effort) – 115/135/155
20 Minute AMRAP of: 10 Burpee Box Jump (20″) /15 KB Swing (24kg)/20 Sit Up – 6 rounds + 10 box jumps + 10 KB swings
Reply
Rory M says:
07/02/2012 at 2:09 PM

1K Row- 3:47.7
Thruster- 3/3/3 115/135/155
20 Min AMRAP- 6 Rounds+ 10 + 4
Reply
Coach TamBot says:
07/02/2012 at 5:34 PM

OMG CrossFit Kids ROCK!!!

What a fun crew!! We had 8 children show up today fpr the first class, and Man O Man let me tell you how much fun we had!!!

This is awesome!!
Reply
Nikki says:
07/02/2012 at 6:08 PM

CrossFit Kids WAS amazing!!!! Coach Israel is such a natural and truly gifted in his craft… He made exercise fun, challenging… But approachable even for the once shy… You are now the role model for 8 more people… And a great role model at that! Both Coach Israel and Coach Tammyli’s high energy was contagious. It was so nice to see all of the children with smiling faces in a healthy and welcoming environment. These children will remember Crossfit 718 and the Kings County Club that they are now apart of for the rest of their lives. Thank you Coach Israel and Coach Tammyli for touching their lives… Their hearts… And helping them pump. You guys ROCK!!!!!!
Reply
- Head Coach says:
  07/02/2012 at 9:16 PM
  
  Great job today Nicki. I got a feeling we are going to do big things with the kids.
  Reply
- Coach TamBot says:
  07/02/2012 at 9:23 PM
  
  Thanks Nikk you are so sweet. I had so much fun. One of the best days at CrossFit in a while!
  Reply
Sigrid Jakob says:
07/02/2012 at 8:14 PM

Carter LOVED the Crossfit for Kids today. He can’t stop talking about it (especially since he’s normally a bit of a couch potato). Thank you for making it such a fun experience for the kids, it was a total blast.
Reply
- Head Coach says:
  07/02/2012 at 9:20 PM
  
  Thank you for introducing me to Carter he was Brilliant:)
  Reply
Head Coach says:
07/02/2012 at 9:13 PM

500m Row@80%rpe=1:44.6
Snatch-WU -5@45 WS-5@82/100/115/132
Split Jerk- WS- 5@120/130/150/160
Front Squat- WS- 6@165/175/182/190
Clean Pull- WS- 6@150/150/150/172
American KBS-15/15/15 unbroken@2pood
Dragon Flag- 12/12/12
1 leg Box Jump 18″- 5ea x 3 rds
JumP over Box 18″- 5 x 3 rds
Lateral Jump over Box 18″- 5 x 3rds

CrossFit Kids was awesome! Thank you Tammy Nicki all the parents and all the Kiddos 🙂
Reply