WOD

“Ninja” Skills

CrossFit 6250′ – Ninja Skills all ages Warm-up Run/Row with partner Wall workout https://www.youtube.com/watch?v=ZAfyqc8KVCE Forward/backward bear crawl Duck walk on toes grabbing knees Group plank x4 Push-sits “Ninja” Skills Round offs/jump to back drop Headstand to plank Reverse Vault Stack…
Read more

“Ninja” Skills

CrossFit 6250′ – Ninja Skills all ages Warm-up Run Wall workout https://www.youtube.com/watch?v=ZAfyqc8KVCE Forward/backward bear crawl Duck walk on toes grabbing knees Group plank x4 Push-sits “Ninja” Skills Lache last bar to rope Balance beam: lunge to pistol walk Round offs…
Read more

CrossFit Wod 9/1/15

CrossFit 6250′ – CrossFit Warm-up Run 400 meters Bear Crawl 100′ 40 Mountain Climbers ABS: 40 Supermans 40 Leg Lowers 40 Russian Twists PVC pass throughs and halos Metcon Metcon (Time) 5 rounds for time of: 3 Weighted Pull-ups, 45/30…
Read more

“Ninja” Skills

CrossFit 6250′ – Ninja Skills (ages 8+) Warm-up Forward/backward bear crawl Duck walk on toes grabbing knees Medicine Ball Relay Races: 1. overhead, under legs, last person in line runs to front to hand off. repeat 2. Alternate twisting sides;…
Read more