Sunday, January 15th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Teen competition Gauntlet! Register here, http://www.regonline.com/GauntletJan2012
For more information email .(JavaScript must be enabled to view this email address)

Buy in (Demo)
Varsity, Junior Varsity, Novice:
3 x
200 M run => 10 Squats => 10 Air presses

Pack and Puppies:
3 x
100 M => 10 Squats => 10 Air Presses

WOD (Demo)

Varsity:
9 Rounds

5 Thrusters, Boys 95 pounds/Girls 65 pounds
5 Pull ups

Junior Varsity:
9 Rounds

5 Thrusters, 55 pounds
5 Pull ups

Novice:
9 Rounds

5 Thrusters, 45 pounds
5 Pull ups

Pack:
9 Rounds

5 Thrusters, 15-20 pounds
5 Pull ups (beginner or assisted okay)

Puppies:
9 Rounds

5 Thrusters, 5-10 pounds
5 Pull ups

Cash out
Everybody:
Max plank hold
Max L sit
Max plank hold

Everybody:
Study or read for 15 minutes directly after the workout

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