Some Front Squats & Much More

We are at the half way point of the week.  Time to push through.  We will see you all in class today.
Cameron Sjolund getting some work in before school.

Cameron Sjolund getting some work in before school.

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Some Medicine Ball Running

Jack and Jordan getting some running in

Jack and Jordan getting some running in

Some Cleans To Get Your Tuesday Going
For Time:
21-15-9
Full Cleans
Toes to Bar
* Run 200M With Med Ball Between Rounds

Arlington, WA CrossFit Kids Come Hang Out With Us

Telling me how this is going to go. Arlington, WA CrossFit Kids

3 Rounds For Time

Run 200m

15 Wall Balls

15 Box Jumps

 

CrossFit Kids Arlington

CrossFit Kids Arlington Tuesday

So Much Running Today

So Much Running Today

Workout Of The Day

Run 500m

21-15-9

Hang Squat Cleans

Box Jumps

Run 500m

Game: Beach Ball Volley Ball

#CrossFit Kids #Arlington

CrossFit Kids Arlington CrossFit Kids CrossFit

SATURDAY WORKOUT OF THE DAY

Staton, pushes a weighted sled across a parking lot during a CrossFit ...

Workout of the Day
In teams of four, complete five sets for max reps/calories of:
60 Sled Sprints 10 Yards
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds

Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

CROSSFIT KIDS TUESDAY

CrossFit Kids

Warm up:
3X: 15m Straight-leg March > 1 Cartwheel > 15m Pocket Kickers > 5 Hurdle Hops

Focus:
Nutrition: What are Macronutrients?

WOD:
3 Rounds
10 Floppies
10 DSDS (unloaded to 8 lbs)
10 Box Jump
10 Air squat

Game:
Broad Jump for Distance Challenge

SUNDAY WORKOUT OF THE DAY

Recovery Day


Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

SATURDAY WORKOUT OF THE DAY

... -timer-led-running-sports-stopwatch-chess-basketball-game-timer.jpg

Workout of the Day
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

SUNDAY REST DAY

Seriously

Recovery Day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Regional Events That Have Been Announced