Month

March 2012

Sunday, April 1st 2012

CrossFit Kids CrossFit BNI Kids “The Gauntlet” WOD 10.11.3 “Last Man Standing” With a continuously running clock do one push press and one bar facing burpee the first minute, two push press and two bar facing burpee the second minute, three push press and three
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Saturday, March 31st 2012

CrossFit Kids Buy in (Demo) Big Dawgs and The Porch: 3 x or 5:00 3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault Pack and Puppies: 2 x 3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault WOD (Demo) “Jumpy Nicole” Varsity Complete as many round
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Friday, March 30th 2012

CrossFit Kids Teen Buy in (Demo) Big Dawgs and The Porch: 2 x Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M Pack and Puppies: 2 x Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M Movement Demo Sumo Deadlift High Pull Thruster Varsity 21-15-9 Sumo Deadlift High Pull, Boys 95 pound
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Thursday, March 29th, 2012

CrossFit Kids Today practice rolling both front and back Skill Day Homework: Today please read for at least 30 minutes
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Wednesday, March 28th 2012

CrossFit Kids Buy in Everyone: 2 X 1:00 High Knee Skipping 2:00 Box Jumps WOD (Demo) Varsity: 3 Rounds 50 M Prowler push 5 Hang power snatch, Boys 95/Girls 65 10 Burpees Big Dawgs: 3 Rounds 50 M Prowler push 5 Hang power snatch, 45-55# 10 Burpees The Porch: 3 Rounds 50 m Prowler push
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Tuesday, March 27th 2012

CrossFit Teen on 12.4 Buy in Big Dawgs and The Porch: 25 sit ups 20 Toes to bar 15 Knees to elbows Pack and Puppies: 15 sit ups 10 Toes to bar 5 Knees to elbows WOD Demo (wmv) (mov) Varsity Five rounds for time of: 20 Back squats, 135 Boys/95 Girls Handstand walk 20 yards Big Dawgs Fi
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Monday, March 26th 2012

CrossFit Kids CrossFit BNI Kids Buy in Everyone: 2 x Burgener warm up WOD (Demo) Varsity: 3 rounds 50 Wall Ball, 15-20# 3 rounds of Cindy (5 pull ups, 10 push ups, 15 squats) Junior Varsity: 3 rounds 50 Wall Ball, 10-15# 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats) Novice: 3
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Sunday, March 25th 2012

CrossFit Kids CrossFit Spring Branch Kids Today practice handstands. Skill Day Homework: Today read for at least 30 minutes
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Saturday, March 24th 2012

CrossFit Kids Varsity, Junior Varsity, Novice: 3 x Agility Drill => Sprint 50 M => 5 Around the worlds ea. leg => Vault Pack and Puppies: 3 x Agility Drill => Sprint 25 M => 3 Around the worlds ea. leg => Vault WOD (Demo) Today’s WOD is a partner workout. Partners stand 12-15 fe
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Friday, March 23rd 2012

CrossFit Kids Buy in (Demo) Varsity, Junior Varsity and Novice: 3 x or 5:00 3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault Pack and Puppies: 2 x 3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault WOD (Demo) Varsity Every minute on the minute for 15 minu
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