Tuesday, July 31, 2012

CrossFit Teens

Warm Up:
Monkey Bars
5 Sandbag burpees
Agility Ladder
5 KTE
Lunge

Skill:
OHS

WOD:
AMRAP in 12 minutes
200 Run
10 OHS
10 Push Ups
20 Lunges 10R/10L

Monday, July 30, 2012

CrossFit Kids Preschool

Skill: 
Squat

Warm Up:
Hula Hoop 
Agility Ladder

WOD:
Hula Jump Squat
&
Finding Nemo/Dori - burpees/Squats

Game:
Duck Duck Goose

Friday, July 27, 2012

CrossFit Teens


Warm Up:
Relay Races

Skill:
Hang Power Clean

WOD:
In teams of three complete Kettlebell swings, Tire Sled Pull, DB Hang Power Cleans

Skill:
Rope Cimb

Mobility Work

Vanguard School Summer Program



Monday, July 23, 2012

CFKids Preschool Class

Warm Up:
Animal Agility

Skill:
Angry Gorilla/Puffer Fish

WOD:
Agility jump and tunnel crawl

Game:
Finding Nemo

CrossFit Kids

Outdoor Kids WOD

Warm-up: 
Agility ladder

WOD:
Athletes had 10 minutes to rack up as many points as possible by completing reps of movements like stump jumps, burpees, situps, push ups, sprints and walking lunges

Game:
Athletes Choice

Friday, July 20, 2012

Vanguard School Summer Program

Four Square (or five!)

CrossFit Kids


Warm Up:
Dynamic Jump Drills

Skill:
Squat

WOD:
Team Relay Day

Game:
Dodgeball

Teens



Warm Up:
Jump Rope

Skill:
Overhead Squat

WOD:
:30, :45, 1:00, :45, :30
Air Dyne Bike
Tire Burpees
Tire Flips
Jump Rope
Overhead Squats

Game:
4 Square

Thursday, July 19, 2012

CrossFit Kids

Warm Up:
Windmills and Bridges

Skill:
Super Slow Squat

WOD:
Box Jump, 5 reps
Run
Squat, 5 reps
Run

Game:
Red Light Green Light

Tuesday, July 17, 2012

Teens

Warm Up:
Double Under Dynamic Drills

Skill:
Paralette Pass Through

WOD:
In teams of two or three complete the following AMRAP in 15 minutes:
200 Meter Run
10 Paralette Pass Through
20 Thrusters

Game:
Dodgeball

Monday, July 16, 2012

CrossFit Preschool Class

Warm Up:
Farmers and Lumberjacks

Skill:
Squat

WOD:
AMRAP in ??
3 Squats---Run 50 feet---3 Burpees---Run 50 feet

Game:
Duck Duck Goose

Sunday, July 15, 2012

CrossFit Kids

Warm up: 
Broad Jumps, Burpees + Rowing 

Skill: 
Squat 

WOD: 
7 min AMRAP of: 
5 burpees 
10 air squats 
Bear crawl - length of gym 

Game: 
Water Ball toss and Sponge bucket game.

Tuesday, July 10, 2012

CrossFit Teens

 WOD
 SAT Prep
Warm Up:
Row skill & Dynamic Drills
WOD:
500M Row or 400M Run
15 Deadlifts 95/135#
15 Box Jumps 20/24"
500M Row or 400M Run
20 Deadlifts 
20 Box Jumps 
500M Row or 400M Run
25 Deadlifts 
25 Box Jumps

Monday, July 9, 2012

CFKids Preschool


Athlete of the Month - July


Congratulations to our CFKid Athlete of the Month - Andrew

How old are you? 8 almost 9, my birthday is in July

Do you play any sports? Yes, i like to play soccer and swim

What are your hobbies or favorite things to do? I like to go fossil hunting

What job do you think you might want to have someday? surgeon

How long have you been doing CrossFit? almost 2 years

What CrossFit exercise is your favorite? pull ups

Your Least Favorite? i like squats, just not squat offs

What is your favorite Game? freeze tag

What was your favorite moment at CrossFit so far? when i was able to hang on the bar for 1:28 minutes

What is your favorite workout at CrossFit? the obstacle courses

What would you like to get better at in CrossFit? pull ups

Anything else we should know about you? I look forward to Thursdays with Ms. Aimee

Sunday, July 8, 2012




Warm up:
Sponge Race-Teams compete to fill their empty bucket the highest with
sponges.  Team members must do 3 squats before filling a sponge and 1 burpee after emptying it.
Then an excuse to get wet....sponge toss!


Wod:
“Stars and Stripes”
From CrossFit Agoge

7 Star jumps
 15m Bear crawl
 15m Sprint
 7 Star jumps
 15m Broad jump
 15m Sprint
 7 Star Jumps
 15m Frog hop
 15m Sprint
 Repeat, then
 8 Star Jumps
 50m Sprint

Skill:
Single Under/Double Under

Game:
Dodgeball!!

Friday, July 6, 2012

 Vanguard School - Summer Camp






Warm Up:
Run 400M

Skill:
Stump Jump and Tire Flip

WOD:
20 Tire Flips
300 Stump Jumps

Cash out:
Max Burpees in 3 minutes

Thursday, July 5, 2012

Steve's Club KoP


Warm Up:
Running
WOD:
Handcar AMRAP

Partners completing alternating reps of:
30 squats
2 sprints
20 sumo deadlift high pull
2 sprints

CFKoP Teens



Warm Up:
Dynamic Drills

Skill/Focus:
MB Hang Power Clean

WOD:
AMRAP in 15 
10 WallBalls
10 MB Hang Power Cleans
1 Wall Ascent



CFKoP Kids Class




Warm Up:
Agility ladder 

Skill/Focus:
Super Man - Hollow Rock
Kipping Pull-up from Knees

WOD:
Sponge bucket fill
Teams of 2 fill up their bucket with water from the sponge. First team complete wins!

Game:
Fruit Monster

Sunday, July 1, 2012




Warm Up:
Move the windmill

Skill:
Planks, Push-ups, Plank Games, Plank Wars

WOD:
:30, :45, 1:00
Jump Rope
Mountain Climbers
Push-ups
Squats

Game:
Fruit Monster