WODs for Tuesday 4/30/13


WODs for Tuesday 4/30/13

The only time your kids won’t get in trouble for kicking their instructors is when they are CrossFit Kids!!

CFKids Class WOD:

Skill: Pull Ups

WOD: 3 AMRAPS – 3 min each, 1 min rest between – 7 burpees, 100 m sprint, 7 squats

Game: Punch/Kick Coaches

While one partner is running 200 meters, the other is flipping over cards from a standard 52 card deck with 2 jokers and completing the corresponding work.

Suits refer to the exercise: The number on the card refers to the number of reps to be completed. Face cards=10 Aces=15 Jokers=15 burpees When the partner returns from the run, partner switch places. The team continues working until they’ve pulled every card from the deck and both partners are in the building. Post total time.

KB Class WOD: Met-Con:   burpees Hearts=push-ups Spades=KB Swings Clubs= squats Diamonds=Mountain Climbers – 2 count

CF Class WOD: Met-Con: 25 minute timecap Hearts=push-ups Spades=box jumps Clubs=squats Diamonds=sit-ups

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