Week of May 23, 2016


CrossFit Final Chipper!

We finished earning every movement.. now it’s time to test!

Each movement will be placed into a chipper… We will take out one at a time and complete 10 reps of that movement as we review the points of performance.

Air Squat, Front Squat, Overhead Squat, Strict Press, Push Press, Push Jerk, Med Ball Clean, Thrusters, Sumo Deadlift High Pull, Deadlift


Game of the week.. Double kick ball!


By Sunny Sands CrossFit

Week of May 2nd 2016

“Fun with Legos”

3 Rounds with 1:00 rest between each round

1:00: Med Ball Cleans

:30 Build with Legos

1:00 Atlas hold

:30 Build with Legos

1:00 Hollow Rocks

:30 Build with Legos

1:00 Mountain Climbers

:30 Build with legos

1:00 Bottom of squat hold




By Sunny Sands CrossFit

WOD Week of April 4, 2016

10 Minute AMRAP

In groups of 2, work together to complete as many burpee box jumps and laps as possible. Parter A will be running/B, doing burpee box jumps, switching with each lap completion. Partners will keep track of accumulated box ups, adding them to the laps. At the end of 10 minutes, each group will report 1 score, the total reps of both burpee box jumps and laps.

Game: Switch

By Sunny Sands CrossFit

WOD week of 3/14-18


Review Chipper Sandwich!

5 Minutes Jump Rope/Single and double under practice

Then: We will pull the following movements out of a hat and put them together for a chipper, doing 30 seconds of work, followed by 30 seconds of rest for each.

Squats, Shoulder press, thrusters, med ball cleans, burpees, front squats, push ups, hollow rocks

5 minutes Jump Rope, Singles or Double Under Practice

Cool down/ Team Stretch

By Sunny Sands CrossFit

Week of March 7, 2016

Warm Up: 2 Laps Running/2 laps partner squat tag


Skill Review Game:

SDHP, Deadlift

New Skill: Med Ball Clean


16.2 Modified and scaled to accommodate numbers and equipment

3 Rounds of:

1 Minute Sit Ups

2  Minutes Single Jumping or Double Under Practice

1 Minute Med Ball Cleans

Cool down with 4 Yoga Cards

By Sunny Sands CrossFit

Week of 2/29/2016

PTC Week:


4 Laps Med Ball Run

“Bring Sally Up”


10 Minutes Double Under/Single Jump Practice

Cash Out:

50 Bus Drivers


By Sunny Sands CrossFit

Week of February 22, 2016


Grade 5, Continue with fitness testing…

Grades 1-4

This is the last week of jump rope practice…. We’ve had several students get a double under.. even two first graders!!!

Warm Up:

5 Rounds

10 Push Ups, 10 Sit Ups, 10 Squats


Rotate through the following stations at 2:00 each

Single Jumps

Ball Slams

Box Jumps

Hoola Hoops

Cash Out:

25 Hollow Rocks

25 Dead Bugs

25 Bus Drivers

25 Hollow Rocks


By Sunny Sands CrossFit