Teens Wednesday 7/10/15

Todays workout of the day is: A Brand X Method™ Teen Workout WARM-UP: 3x or 5:00Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high kneesPREP: 3×1:00 jump rope10 BurpeesCONDITIONING: 25:00 run/row/bikeSpend the whole…

Tuesday 6/10/15

Todays workout of the day is:

5-5-5 Bench/Floor Press

15-15-15 Ring Row

11 min AMRAP 
0-4 min 20 DU 15 Press Up 10 KBS
1 min rest
5-8 min 10 DU 20 Press Up 15 KBS
1 min rest
9-11min 15 DU 10 Press Up 20 KBS

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Tuesday 6/10/15

Todays workout of the day is:   FOCUS: Squats! Demonstrate a good slow squat. WARM-UP: 3:00-5:00 Practice skipping CONDITIONING: 5:00 10-meter => 2 slow squats 10-meter bear crawl back => 2 slow squats GAME: Hot Potato in a circle with a dodgeball. When play stops the holder of the dodgeball makes silly faces and does…

Monday 5/10/15

Todays workout of the day is: STRENGTH: DeadliftACCESSORY WORK: Broad jumpWARM-UP: 4×10 arm circles forward=> 10 arm circles backward=> PVC dislocates=> 10-meter handstand walk=> 10 single-leg side-to-side hops, each leg=> 50-meter side shuffle (25 each side) => 50-meter back pedalPREP: 5 medicine ball throws for height10 lunges SKILL: Landing position for box jumpsCONDITIONING: 2 x AMRAP…

Friday 2 October 2015

Today’s workout is:   The beep test.   Post what level you got to in comments.   Remember tomorrow is our eagerly awaited relaunch following the merger of CrossFit Resplendent and Rule13 ltd A great opportunity to: • See the new facilities • Meet the coaches and our community • Free Taster WODs for adults,…

Friday 2 October 2015

A Brand X Method™ Teen Workout WARM-UP: 3x or 5:005 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter runSKILL: External rotation in the bench and floor pressPREP: 2×10 medicine ball chest pass5 ring push-upsSTRENGTH: Bench press3 x…

Friday 2 October 2015

A Brand X Method™ Kids Workout WARM-UP: 3:00-5:00 25-meter high-knee skip 25-meter carioca FOCUS: Angry Gorilla – flat back position GET READY: 2x 1:00 – child’s pose 10 Cossacks CONDITIONING: AMRAP in a given time 1 forward roll 2 hurdle burpees 3 toes-to-bar (floor or bar style) GAME: Prowler races – Push a 20″ plyo-box…