Cinco de AMRAP

Happy Cinco De Mayo! Today we incorperated a little Cinco into our AMRAP! We rocked it with some new records of bar holds and worked on doing the pefect squat!

The Pack:

Warm-Up:

Obstacle Course

2 Rounds Of:

3 Buzz Lightyears

100m Run

Skill Work:

Squats

WOD:

5 Min AMRAP:

5 Super-Slow-Squats

Bear Crawl

5 Box Jumps

Line Hop

Game:

Squat Freeze Tag

Skill Work:

Plank Holds

Bar Holds

Stretch

 

Box Jumps All Round!!

Pups:

Skill/focus: Box Jumps

Warm-up:

3 Times Through:

One Leg Hops (1/2 on right, 1/2 on left)

Box Jump

Roll

Sprint

WOD:

3 RFT

One Leg Hops Down The Line

8 Box Jumps

100m Bear Crawl

Game:

Hot Potato

Cubs

Warm-up:

One Leg Hops (1/2 on right, 1/2 on left)

Box Jump

Roll

Sprint

Skill/focus: Box Jump

WOD:

With a Partner AMRepsAs Possible of 3 Rounds of”:

:45 Seconds at each station:

Station One: Box Jumps

Station Two: Squats

Station Three: Supermans

Station Four: Wall Ball Shots

Game:

Dodgeball

Tigers:

Warm-Up:

3 One Leg Hops (1/2 on right, 1/2 on left)

3 rounds: 3 buzz lightyears, 100m sprint, 3 buzz lightyears

Skill Work:

Box Jumps

WOD:

1 RFT:

25 Box Jumps

400m Sprint

25 Box Jumps

Skill Work:

Plank

Mobility

 

What’s Tabata?

Congrats to Drew Bignall and the MCFSA team for an amazing performance at the 2012 Reebok CrossFit South Central Regional! Some of the MCFSA Kids came out to show their support!

Pups:

Skill/focus: Overhead Squat

Warm-up:

Follow the Leader

WOD:

Tabata Squats

Game:

Plank Leap Frog

Cubs/Tigers

Warm-up:

Follow The Leader

Skill/focus:

Overhead Squat

WOD #1:

Tabata Front Squats

WOD #2:

Max Plank Hold

Game:

Squat Freeze Tag

Sabertooth:

Warm-Up:

Ladder Drills

Skill Work:

Squats

WOD:

10 minutes ASRepsAP:

“Deck Of Death”

Burpees

Overhead Squats

Line Jumps

Wall Ball Shots

Skill Work:

Back Squat

Max Plank Hold

Mobility

Homework: (due Thursday May 3)

P=w/t worksheet