Buff Class CrossFit: January 2012

1/31/12

Wednesday, February 1

Warmup
3x 3 rep Burgener Warmup
3 Kick to handstands
10 Hollow Rocks
10 Squats

Focus
Practice Snatches

WOD
From "The Gauntlet"
AMRAP 7min
10 Double Jump Burpees
20 Double Unders

Double Jump Burpees: Do a Burpee and then jump over a bar/hurdle/ low barrier two times

1/30/12

Monday, January 30

Warmup
An easy 800m jog.

Skill
Practice Handstands for ten minutes. This can be just holding a handstand against the wall or working on a freestanding handstand or learning to walk on your hands or a combination of all three.

WOD
From the CFKids Gauntlet
AMRAP 12 min
5 Pullups
40' Bear Crawl or 10' Handstand walk
15 Squats

1/26/12

Class

BuffClass today @3:30

1/25/12

Wednesday, January 25

Skill
Practice Handstands for 10 min

WOD
3 rds
200m run
10 Hang Snatch

1/23/12

Monday, January 23

Warmup
Practice Double Unders for 5 min

WOD
AMRAP 10min
5 Clean and Jerks
5 Broad Jumps
10 Pushups

1/20/12

Saturday, January 21

WOD
21-15-9
Box Jumps
Burpees

rest 3min and repeat

1/19/12

Thursday, January 19

Warmup
200m run
then
4 x 5 Pullups
10 Pushups
15 Squats
Focus on technique

Lift/Focus
Cleans sets of 3
Snatch sets of 3

1/18/12

Update

Reminder that we have BuffClass tomorrow at 3:30pm. Post in the comments if you are registered for the competition. Gilmer, did you register online? Jackie, Steph, Kevin?

1/17/12

Wednesday, January 18

Warmup
3 x Burgener Warmup

WOD
AMRAP 10 min
5 Power Snatch
15 Double Unders

1/15/12

Monday, January 16

WOD
5 rds
200m run
15 Squats
9 Push Press
Choose a weight that you can lift 10 times for the Push Press
Post time and weight to comments

1/13/12

Saturday, January 14

WOD from crossfitkids.com

"Jordan"

Varsity and Junior Varsity:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
100 Double unders
50 Squats

1/11/12

Wednesday, January 11

WOD from CrossFitKids.com
"Connor" Sprints
Max rounds in 5 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1
Rest 2 minutes.
Repeat for a total of 3 cycles.

1/8/12

Monday, January 9

WOD
AMRAP 20 minutes
10 Overhead Squats
5 Pullups
200m run
Post time and weight to comments

1/6/12

Saturday, January 7

Warmup
3 x 5 Cartwheels(each side)/ 5 Forward rolls/ 30sec Handstand hold/ 10 Squats/ 20m sprint out and back

WOD
AMRAP 15 min
15 Double Unders(or 30 single jumps if you can't do DU's)
10 Pushups
5 Pullups

Schedule Change

BuffClass will meet at 3:30 on Wednesday next week instead of Thursday. I know this may affect some of your schedules. See you on Wednesday.

1/5/12

The Teen Challenge

To the six of you who signed up for the Teen Challenge at the end of January you must now register online. Here is the link to register. Please register in the JV category.

www.regonline.com/GauntletJan2012

Once you have comlpeted the registration online post in the comments here that you completed it.

Thursday, January 5

Warmup
400m run
3x 5-10: Pullups/Pushups/Situps/Squats

Lift
Deadlift
3x5

Focus
Snatch
- Burg WU
- 5 Snatch positions

WOD
5 rds
5 Snatches
10 Box Jumps

1/4/12