WOD - Wednesday, 7.1.2015

CrossFit Kids was off to an awesome start this weekend.  Summer Sundays continue July 12,19,26, and August 2. Space is available for grades 4-9. 5:15-6:00pm. Coach Molly is also putting together a Summer Sunday PreK and kindergarten class 4:15-5:00pm. Please call 516-850-5628 if interested.

Run 400m
5 Inch Worms + Push Up
5 Cossacks each
5 Squat Thoracic Rotations
1 minute wrist stretch
10 Single Arm KB Strict Press (each arm)

Self Warm Up: 3x3 Clean Pull Unders (empty bar/light weight)
                        3x1 Hang Power Clean+1 Hang Squat Clean with 5 sec. negative to hang position increasing in weight

Guided Warm Up: 10 Hang Clean Pulls
                              10 Hang Power Cleans
                              10 Front Squats
                                5 Hang Squat Cleans with 5 ssecond negative to hang position
                                5 Hang Squat Cleans

5x3 Hang Squat Cleans
60-65-70-70% or or higher for last 2 sets  Goal is no misses.

WOD (For time)
Run 200m
40 Wall Balls (20/14)
20 Power Cleans (155/105)
10 Handstand Push Ups
Run 400m
10 Handstand Push Ups
20 Power Cleans
40 Wall Balls
Run 200m


3x10 Lateral Step Ups (as high as possible)
3x30 second Pull Up Bar Bottom Hang


400m run - 10 arm circles forward/backward/across the chest, 10 toe touch, 10 boot straps, 10 walking samson stretch (hold each leg for 3 seconds)

3 rounds of 12 burpees and 60m double arm KB carry

50-40-30-20-10 Double unders and situps- EMOM 3 burpees