Thursday, March 28, 2013

CrossFit Advanced Kids



Warm Up:
Mixed Tabata
Jump Rope
Squat 
Push-Up
Tuck Jump

Skill:
Deadlift

WoD:
10 Deadlifts
10 Pushups
Run 200 Meters

CrossFit Kids



Warm up:
Choose your drill through the agility ladder, run to bench an pick a
card. The suit of the card determines how you will get back to the
beginning of the ladder. Face cards mean 5 burpees and a sprint.

Skill: 
Gymnastics (forward roll, cartwheel, handstand)

WOD: 
Partner AMRAP in 8 min
5 med ball tosses
5 med ball twists and touch
5 med ball sit-ups
5 med ball pass through push ups

Cash out: 
ball launch & big jump rope

Tuesday, March 26, 2013

CrossFit Teens




Warm Up:
800 Meter Indian Run
Relay Races
Run-->BJ-->Burpee-->Slider-->Run

Skill:
Handstand Progression

WoD:
AMRAP in 12
200 Meter Run
5 Wall Walks
10 Toes to Bar

Sunday, March 24, 2013

CrossFit Kids

Warm Up:
Obstacle Course & Jump Rope

Skill:
Monkey Hang
Pull-ups

WoD:
CrossFit BaseBall 
1st Burpees
2nd Front Squat
3rd Sit-ups
Home- Push-ups

Thursday, March 21, 2013

Teen Weightlifting - Prowler




CrossFit Advanced Kids


Warm Up:
Obstacle Course
Monkey Bars-->Forward Roll-->Agility Ladder--->Army Crawl-->Cargo Net

Skill:
Wall Ball

WOD:
AMRAP in 10 Minutes
10 Wall Balls
10 Burpees

Skill:
Kids Values

CrossFit Kids

Warm Up:
Dynamic Drills

WOD:
Fun by 10 meters!

Game:
Kids Choice....

Tuesday, March 19, 2013

Teens




Warm Up:
O-Course

Skill:
Double Under

WOD:
AMRAP in 8 minutes
10 Deadlifts
20 Double Unders

Sunday, March 17, 2013

Steve's Club


Warm up:
Relay Sprints

WOD:
Teams of three complete 100 deadlifts, 75 Push-ups, 50 Sit-ups, 25 Squats

and 

Death by 10 Meters

Game:
Search for Gold

Friday, March 15, 2013

CrossFit Kids




Warm up:  
4 corners & mixed tababtas

Skill: 
push press & deadlift

WOD: 
13.2 amrap in 10m of 5 push press, 10 deadlift, 15 box jump

Cash out: 
cargo new climb

Thursday, March 14, 2013

CrossFit Kids




 Warm Up:
Jumping - O - Course

Skill:
Push Press

AMRAP in 12 minutes:
Partners complete
5 Push Press (for form)
5 Box Jumps




Tuesday, March 12, 2013

Teens




Warm Up:
Death by 10 Meters

Skill:
Cluster

WOD:
40 Burpees
20 Clusters
30 Burpees
20 Clusters
20 Burpees
20 Clusters
10 Burpees

Monday, March 11, 2013

CrossFit Kids

Warm Up: Design your own obstacle course 
Skill: Thruster 
WOD: Fran 
Cash out: Game or Pull Up Skill Work

Thursday, March 7, 2013

Steve's Club King of Prussia



Warm Up:
2 Forward Rolls--> Agility Ladder--> Bear Crawl--> Sprint

Skill:
Super Slow Squat

WOD:
AMRAP in 7 
Partner Work
5 Fast Floppies
5 Super Slow squats

Game:
Musical Med Balls

CrossFit Kids



Warm Up:
Agility Ladder Drills

Skill:
Super Slow Squat
Jump Rope

WOD:
AMRAP in 12 minutes
10 Squats
20 Lateral jums

Tuesday, March 5, 2013

Teens



Warm Up:
Agility ladder-->Tire Jump-->Agility Ladder-->Bear Crawl

Skill:
Pull-up

WOD:
Your choice:
AMRAP in 12 minutes
5 Pull-ups
10 Push-ups
15 Squats

or 

5 Sit up
10 Push-ups
15 Squats

Sunday, March 3, 2013

CrossFit Kids

Warmup:
agility ladder and gymnastics (forward rolls, bear crawls, crab walks)

WOD:
AMRAP in 10 minutes
2 db thrusters
2 ring rows
4 db thrusters
4 ring rows
6, 6...8, 8...etc.

Skill:
cargo net climb

Game:
freeze tag with burpees