Thursday, November 29, 2012

CrossFit Kids






Warm Up: 
Run Arounds
Skill: 
Shoulder Press-->Push Press--> Push Jerk
WOD: 
AMRAP in 10mins
5 Push Jerk
10 Burpees
 
Cash Out: 
Teams of three, max lateral hops, 1 minute per athlete

CrossFit Kids


Warm Up:
Move the Castle

Skill:
Sumodeadlift High Pull

WOD:
5 Sumodeadlift High Pulls
Run 
5 Squats
Run

then:
Relay sprints

Game:
Finding Nemo

CrossFit Teens




Warm Up:
Relay
Run -->Bear Crawl-->Run-->Crab Walk-->Sliders

Skill:
Overhead Squat
Knees to Elbows

WOD:
AMRAP in 15 Minutes
Run 200Meters
10 Front Squats
5 Knees to Elbows

Tuesday, November 27, 2012

CrossFit Teens





Warm Up:
Mixed Tabata
4 rounds 
Jump Rope
Push up
Air Squat
Burpee

Skill:
Wall Walk Up
Sumo Deadlift High Pull

WOD:
10-1
SDLHP
KBS

Skill:
Wall Climb

Vanguard School




Warm Up:
Move the Castle

Skill:
Sumo Deadlift High Pull

WOD:
5 Sumodeadlift High pulls
Run
5 Squats
Run

Game:
Dodge Ball


Monday, November 26, 2012

CrossFit Kids

Warm Up: 
Relay Race 

Skill: 
Jump & Land 

WOD: 
 AMRAP in 10min 
10 Push Jerk 
15 Toes to bar 
25 single or double unders 

Game: 
Crossfit Bowling

Tuesday, November 20, 2012

Vanguard School


Warm Up:
Pencil Roll Obstacle Course

Skill:
Thruster
Push Up

WOD:
Teams of three complete
5 Push-ups 
Run
5 Thrusters
Run

Game:
Musical Med Balls

Monday, November 19, 2012

CrossFit Kids




Warm Up:
Obstacle Course

Skill:
Squat 
Push Up 
Box Jump

WOD:
AMRAP in 10 minutes
10 Squats
10 Push ups
10 Box Jumps

Game:
Musical Med balls

Sunday, November 18, 2012

CrossFit Kids






 
 
Warm Up: 
Four Square Dynamic Drills
 
Skill: 
The Overhead Lock Out Postion
 
WOD:  
Teams of three complete AMRAP in 10mins of squats & situps. Overhead walking lunges are done in between squat and situp stations.  One team member at each movement
 
Game: 
Capture the Cone

Thursday, November 15, 2012

CrossFit Teens


Warm Up:
Death by 10 Meters

Skill:
Thruster

WOD:
On the minute complete 4 burpees and use the remainder of the minute to get to 50 Dumbbell Thrusters.

Game:
Dodgeball

CrossFit Kids "Cubs"


 WOD:

CrossFit Kids



Warm Up:
Agility Ladder--->Burpee

Skill:
Thruster

WOD:
3 Rounds for time
1:00 Station rotation of 
Box Jump
Push Up
Thruster
Burpee

Tuesday, November 13, 2012

CrossFit Teens


Warm Up:
Farmers Carry Relay

Skill:
Deadlift
7-7-7-7-7

WOD:
15 Deadlifts
20 Burpees
30 Air Squats
40 Box Jumps

Vanguard Kids




Warm Up:
Move the Castle

Skill:
Push Press

Team WOD:
AMRAP in 8:30
Sit up (5)
Push Press (5)
Squat (5)
Run

Sunday, November 11, 2012

CrossFit Kids





Warm Up: 
If your happy and you know it....
 
Skill:  
Shoulder Press vs. Push Press
 
WOD:
Partner AMRAP in 12mins
30 Stump Jumps, 30 Push Press, Sprint
 
Game: 
Burpee Kick Ball

Thursday, November 8, 2012

CrossFit Kids & Steve's Club


Discussion: 
What is important at CrossFit?
 
Dynamic Warm Up
 
Skill: 
Solider Dip (staying upright in the dip!)
 
WOD: 
Tababtas!  Jump Rope, Push Press & Squat
 
Game:  
Med Ball Toss Challange 
Teams of four did an AMRAP of medball tosses into an upside down box in 5 mins!

CrossFit Kids - Cubs



Warm Up:
Obstacle Course
Cargo Net

Skill:
Squat

WOD:
"Baby Cindy"
3 Ring Rows
6 Push-ups
9 Squats

Game:
Finding Nemo