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

Week of February 16th


Grade 5.. Continue with fitness testing. Push ups and sit ups this week!

Grades 1-4

Warm Up:

2 Laps light running, 2 Laps med ball run ball run in squad lines

Skill Review:


Wall Walks

Reverse Burpees



2 Rounds:

2 minutes single jumps

1 minute SHPH

1 Minute Thrusters

Rest 1:00

Cash Out:

3 x 1:00

Minute 1: Hollow Rocks

Minute 2: Planks

Minute 3: Bus Drivers


By Sunny Sands CrossFit

Week of February 8th

Grade 5: Continue with Mile Run Testing this week

Grades 1-4


4 Laps running/Animal Walks


Each Valentine we will pull out of the box will be assigned an exercise, each exercise will match to each letter of the word heart, putting together a “Chipper WOD.” Each movement will be performed for 1 minute each.


Examples of exercises: Squats, push ups, sit ups, deadlift, sumodeadlift high pull, push press, strict press, burpees, lunge jumps, jumping jacks, planks. Each class will be different as we will have new students choosing every class period. Have fun and happy Valentines Day!!!






Cash out:

Finish with 100 single jumps and/or double under practice! Our list of double unders is growing every day!


By Sunny Sands CrossFit

Week of February 1, 2016


Fitness Testing Prep:

Running Skills/Drills

Then: 1 Mile for time

Jump Rope Practice

3 Rounds of 2 Minutes Single Jumping for reps, Rest 1 Minute Between rounds

Cash out:

50 Bus Drivers

50 Dead Bugs


By Sunny Sands CrossFit