A. 
800m run or 80 calorie row
80 wall balls
400m run or 40 calorie row
40 wall balls

*for time*

B.
Back Squat – 4 x 2 @ 75-80%

C.
Partner quad smash 2 minutes per leg

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Benny- how true

 

When:  Tuesday and Thursday 5pm-6pm starting March 21 through May 4

Where:  CrossFit Utility 2587 S. Arlington Rd, Akron

Cost: $60.00 (10.00 off each additional child)

Ages: 6-12 years old

Coach: Jessica DiFrancesco

CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

To sign up contact:

crossfitutility@hotmail.com

330-990-3942

A.

power snatch 1-1-1

B.

max rounds in 3 minutes of:

3 power snatch

6 push-ups

9 squats

rest one minute

repeat for a total or 5 cycles

pick up where you left off for total rounds and reps

C.

couch stretch 1 minute/ side, 4 minutes total

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Ben

A.

Front squat 5-5-5

B.

5 front squat (from ground, @ 80% of heaviest set of 5 in the lift)

30 double-unders

*5 rounds*

C.

Pigeon Pose 2 minutes/side

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Eric

 

A.
run 1 mile
or
row 2k
for time

B.
Press 5-3-1-1
Push press 3-2-1-1
Split jerk 2-2-1-1
score each

C.
LAX ball shoulder

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Todd

A.

barbell quad smash 6 minutes

B.

Partner

80ft. stone carry, then partner

8 tire flips, alternating

16 burpee tire overs, alternating

As many rounds as possible in 25 minutes

C.

100 ab-mat sit ups

D.

trap calves 1 minute/ side X 3

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Halie

A.

Back squat 5-5-5

B.

20 squat cleans (light)

25 pull-ups

30 box jumps

*3 rounds*

C.

Banded bully 2 minutes per side X 2

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Jess and Mike

A.

bench press 10-8-6-4-2

B.

row 500m (or run 400m if it’s nice) either option is fine

max rep push-ups

*4 rounds, score time and push-ups*

C.

high ham smash, bar in low rack 6 minutes

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J Ross

A.
2 squat clean thruster (touch and go) – as heavy as possible – 15 minutes
B.
“Partner 13.2”
20 minutes of alternating rounds with a partner
5 shoulder to overhead 115/75
10 deadlifts
15 box jumps
 –
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Ellen