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First we started with Crossfit big boys. Then the Crossfit Kids (age 12-15) demanded a class. Next came Crossfit Peelay (age 8-11) and now, through popular demand:
Crossfit Buttercups
Warm up - Bear Crawl, Alligator Crawl, Jumping
Technique - Squats
WOD
Three rounds of
run 100m
10 squats
Catching game with squats.
At least I think that's what happened.
Sri Ram Ashram now has more than 40 children and adults doing Crossfit. Affiliate Cup here we come!
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
PEELEY::
2 x
1:00 Jump rope
1:00 Plank holds
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
20 Thrusters, 25#
Dawgs::
6 minutes Handstand push-ups
3 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Three Rounds Of:
400m Run
21 KBS
3 Muscle ups
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
50 Double-unders
50 supermans
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 Abmat situps