WOD

Ninja Skills

CrossFit 6250′ – Ninja Skills (ages 5-15) “Ninja” Skills Warm-up Rotate: 100 meter Run outside Bar hang :30 KB plank slaps :30 Battle ropes :30 Skills Pullups Rope climb (make it to a seat and swing to a ring to…
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Ninja Skills

CrossFit 6250′ – Ninja Skills (ages 3.5-6) “Ninja” Skills Warm-up Hot potato and balloon game Rotate: 100 meter Run outside Bar hang :30 KB plank slaps :30 Battle ropes :30 Skills Pullups Rope climb (make it to a seat and…
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CrossFit WOD 6-12-17

CrossFit 6250′ – CrossFit Metcon (AMRAP – Reps) Five rounds of 1 minute work, 30 second rest for max reps – T2B – DB push-press 35/25 – DB push-ups – Shuttle runs across the width of the turf

BasiX WOD 6-12-17

CrossFit 6250′ – BasiX Metcon (AMRAP – Reps) HIIT it on Monday Training!!! 10 Rounds 45 sec on 15 sec off Group one: Lateral rope jumps Group two: 15 lbs trainer bar thrusters Row 5 minutes, 30 seconds work/30 seconds…
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BasiX WOD 6-9-17

CrossFit 6250′ – BasiX Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP – 10 Shuttle Runs – 10 Box Jumps RX 20 – 20 Mountain Climbers – 10 Suitcase DUs with KBs RX 35s RX+70lbs