Wednesday, July 31, 2013

CrossFit Teens

Warm Up:
800 M indian run
then
agility ladder drills
add the cargo net too and Monkey bars

Skill:
Pull-up
(most of them can do this but the girls still need help) they can use bands if necessary
WOD:
for time
1000 Meter Row
then
5 Rounds of
10 Pull-ups
10 Dumbbell Push Jerk
 
Results:
Becca 4
Abigal 5
Jordan 3
Josh 4
Carter 4
Austin 4
Daniel 4

Tuesday, July 30, 2013

CrossFit Kids





Warm Up: 
Dynamic Drills
 
Skill Focus: 
Deadlift
 
WOD: 
Partners complete 10min AMRAP of 20 yard prowler push, 20 yard Sprint, alternating after sprint
 
Cash Out: 
Tabata Battle Ropes
 

Monday, July 29, 2013

CrossFit Teens

Warm up:
Dynamic Drills

Skill: 
Deadlift

WOD:
2 Rounds for time:
21 MedBall Sit ups
15 Deads
9 Burpee Box jumps

Mobility

Results:
Robert 7:12
Carter 7:56
Austin 7:50
Daniel 6:43
Abigal 6:45
Jordan 6:58
Becca 7:23

Friday, July 26, 2013

CrossFit Kids


 
Warm up: 
Dynamic Drills
 
Skill Focus: 
Hand Stand Kick Up
 
WOD: 
AMRAP in 2mins if Slam Balls, 1 minute rest, AMRAP in 2 minutes Box Jumps, Rest 1 minute, AMRAP in 2 minutes of kettlebell swings 
 
Cash Out: 
Max handstand or plank hold

Tuesday, July 23, 2013

CrossFit Kids

Warm Up: 
Agility Ladder
 
Skill Focus: 
Double Under
 
Game: 
Kettlebell Hot Potato (Round one Squat before pass. round two deadlift before pass)
 
WOD:  
Partners complete with one Partner working at a time
3 rounds of: 30 Deadlifts, 50 Single Unders then
3 rounds of: 200m Run, 50 Air Squats

Monday, July 22, 2013

CrossFit Teens

Warm Up: 
Dynamic Warm Up 

Skill: 
Barbell Thruster 

WOD: 
For time: 
20 Toes to bar 
20 Box jump, 24/20 inch box 
20 Push press / push jerk, 30/25 pound dumbbell 
20 Double-unders 20 Thrusters 95/65 20 Pull-ups 
20 Burpees 200 feet Walking lunge with 25/15lb plate held overhead 

Results:
Austin- 17:30 
Abby 18:06 
Carter 20:53 
Bob 22:05 
Daniel 21:49

Wednesday, July 17, 2013

CrossFit Teens

Warm Up: 
Kids Made a HUGE Obstacle Course

Skill: 
DB Squat Clean, Russian KBS

WOD:
5min AMRAP
5 DB Cleans
5 Box Jumps

Rest 2min

5min AMRAP
5 Burpees
10 Russian Swings

Results:
Abigail 145
Carter 110
Austin 135
Becca 110
Skyler 95
Joshua 125

CrossFit Kids

Whew it's hot out!

Game day: 

Crossfit dodgeball
Crossfit kick ball
Sponge tag

Monday, July 15, 2013

CrossFit Teens

Warm Up: 
Dynamic Warm Up

Skill: 
Muscle Ups, Ring Dips, Ring Holds

Wod:

42-30-18
WallBalls

21-15-9
Pull-ups
 
Results:
Becca:14:21
Abigail:14:41
Carter 15:51
Austin:15:10
Daniel 17:13

Sunday, July 14, 2013

CrossFit Kids


 
 
Warm Up: 
Plate Stack Relays
 
Skill Focus: 
Shoulder Press
 
WOD: 
5 rounds: 15 Kettlebell Swings, 1 minute of rowing
 
Stretch

Thursday, July 11, 2013

CrossFit Kids



 
Warm Up: 
Mat Attack
 
Skill Focus: 
Push Jerk
 
WOD: 
100 Shoulder to Over Head with a buy in of 7 Kettlebell Swings each minute. 
10 minute time cap. 
 
Cash out: 
Gymnastics Skills

CrossFit Teens


Warm Up: 
500m Row/2K Row to get on the leader board!

Skill: 
Barbell Front Squat

Wod: 

25 Burpees

21-15-9

Front Squats
Box Jumps

25 Burpees

Tuesday, July 9, 2013

CrossFit Kids

Skill:
upper body pulls - 
rope
ring rows

WoD:
amrap in 8 minutes
run to fire hydrant
10 box jumps
10 ring rows

Game:
basketball with upside down boxes and dodgeballs (and slam balls!)

Monday, July 8, 2013

CrossFit Teens




Warm Up:
Dynamic Drills

WoD:
Team AMRAP in 15 minutes
300Meter Row
KBS
Tire Flips

Cash Out: 
Tabata Sit ups

Wednesday, July 3, 2013

CrossFit Kids

Warm up:
CrossFit Dodgeball:
Blue-Forward Rolls
Red-PurpleSquats
Purple- Burpees

Skill
DB Cleans, DBPush Press

WOD:
EMOTM 7 min

5 Clean and Push Press's
Remainder of minute do Air Squats or Burpees

Game
Tug Of War

CrossFit Teens

Warm up:
400m Run
Sandbag Complex

Skill:
Barbell Push Press

WOD:
Baby Honey Badger
(25 Min Cap)

3 Rounds
200 Sit-ups 
100 Push-Press
100 Buddy Pull-Ups
400m Sandbag Carry

Results:
Team 1: 2 Rounds
Shane
Skyler
Becca
Josh
Jeff
Jacob

Team 2: 2 Rounds
Bob
Carter
Austin
Abby
Jordan
Sienna

Monday, July 1, 2013

CrossFit Teens




Warm up:
Row-->Air Squat-->Lateral Jump-->Box Jump--> Push Up

Skill:
Double Under

WOD:
5 DB Push Press
200 ft farmers carry
20 Double Unders

Cash out:
Timed 800M Run

Results Timed 800M Run:
Austin 3:46
Becca 3:58
Carter 4:03
Jeff 4:05
Tyler 4:07
Bob 4:08
Abby 4:28
Sienna 4:29
Jordan (1K row) 4:59