Monday, September 30, 2013

CrossFit Kids

Warm up:
2 rounds
25 SU
10 squats
5 pushups
1 burpess
 
WOD:
1 Sled drag = 75# (50m)
5 pushups
50 SU
rest 1 min then repeat for 3 rounds
round 1 = 1:51
2 - 1:57
3- 1:49
 
Skill:
Shoulder Press 2x5

Sunday, September 29, 2013

CrossFit Kids



Warm up: 
Agility ladder

WoD:
Mixed tabatas: round 1 burpee/plank hold, round 2 box
jump/sit-up, round 3 kettlebell swing/air squat

Skill:
Yoga

Wednesday, September 25, 2013

CrossFit Teens

Warm Up:
Run 400m
Dynamic Warm Up

3 Rounds
5 Pull-Ups
10 Wall-Balls
5 Box Jumps

WOD:

15min EMOM

1 Med-Ball Clean
1 Box Jump
2 Med Ball Clean
2 Box Jump 
3.....
3..... Etc.

Then.....

3 Rounds 
15 Split-Sit-Ups
15 Plank Reaches

Tuesday, September 24, 2013

CrossFit Kids



Warm Up: 
Med Ball Relays
 
WOD: 
2rounds, 1 minute at each station: Battle Ropes, Wall Slams, Sit-ups, Kettlebell Swings, Burpees, Rest
 
Skill: 
Shoulder Press
 
Game: 
Red Light Green Light

Sunday, September 22, 2013

CrossFit Kids


Warm up:
Musical med balls

WOD: 
AMRAP in 7
1-cargo climb
2-burpess
3-goblet squats
4-sit ups
5 tuck jumps

Skill: 
Pull ups

Game: 
Obstacle course
army crawl under net, animal crawl/walk to ball, 3 air squats, animal crawl/walk to box and 1 jumping pull up animal crawl to rope and 15 SU

Friday, September 20, 2013

CrossFit Teens

 
Warm Up: 
Relay Race

WOD:

5 Rounds for time of:
10 Wallballs (14#/20#) to a 9/10ft target
15 Push-ups

then

3 Rounds for time of:
10 Pull-ups
25 Air Squats

Results:
Abigail 9:00, 3:51
Austin 10:03, 3:05
Carter 8:50, 3:11
 

Thursday, September 19, 2013

CrossFit Kids

Warm up: 
Ball runs

Skill: 
Thruster

Wod: 
Team station rotation
Sled, burpee, thruster, rest

Game: 
Duck Duck Goose

Lesson: 
Macronutrients

Wednesday, September 18, 2013

CrossFit Teens

Warm Up: 
Row, Wall Climbs

Skill: 
Rope Climbs

WOD: 

Kids Choice... They were ambitious.

15-20 min AMRAP
1 Rope Climb
2 Wall Climbs
3 Burpees
4 Box Jumps 24/30
5 DB Front Squats #15/25

Results:
Abigail 6 2/5
Daniel 6.05
Austin 7
Carter 6

Tuesday, September 17, 2013

CrossFit Kids

Warm up: 
kid created obstacle course

WOD: 
partner amrap in 8 minutes, one partner working at a time, 2 forward rolls, 10 kettlebell swings, 20 single unders

Skill focus: 
push jerk

Game: 
freeze tag

Thursday, September 12, 2013

CrossFit Kids

Warm up: 
Musical Med Balls 

Skillwork: 
Deadlift 

WOD: 
4 rounds: 8 pushups 12 deadlifts 

Game: 
Sharks and Minnows

Tuesday, September 10, 2013

CrossFit Kids



Warm Up:  
We did a relay warm up that included dynamic stretches and movements.

Skillwork: 
We worked on shoulder press and kettlebell swings today.

WOD:
5 rounds of:
10 shoulder press
10 kettlebell swings

Game: 
Kids Choice --- Fruit Monster

Friday, September 6, 2013

CrossFit Kids



Warm up:
Design an obstacle course:
We included the agility ladder, burpees, side shuffle, squats, jumping jacks and 5 second bar hangs.

Skillwork: 
Pull up progressions 
WOD: 
AMRAP in 5 minutes
5 thrusters
10 squats
15 jumping jacks

Game: 
CF dodgeball