Week of August 22, 2016


Movement of the month: Air Squat

Skill Focus: The Push Up

Word of the month: Coordination

Game of the month: Chinese Jump Rope

Warm Up:

2 Rounds of:

10 x each

Knee hugs

Heel hugs

Toe touches

Perfect squats


3 Rounds of:

:30 work/:30 rest

Mountain Climbers

Hollow Holds

Air Squat


Jumping Jacks


Down Dog/Pigeon

Game: Chinese Jump Rope

By Sunny Sands CrossFit

Week of August 10, 2016

Welcome Back!

Review game/Squad line warm up

Review the air squat and tuck jump


8 Minute AMRAP

10 Squats

15 Sit Ups

30 Mountain Climbers

Game of the month:
Chinese Jump Rope



By Sunny Sands CrossFit

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