Monday, October 28, 2013

CrossFit Teens

Warm Up: 
Run, Dynamic Warm-up

Skill: 
Double Unders/ Twofer Wall Balls

Wod:

7 Rounds

12 Jumping Pull-Ups/Pull Ups
12 Wallballs/Twofer Wallballs (Austin/Carter)
50 Single Unders/Double Unders

Rest 1:1

Friday, October 25, 2013

CrossFit Kids


Warm Up: 
Playing Card Relay
WOD: 
Team Completes 3 Rounds with a Medball of
10 Twists and Touch, 10 Squat and Toss, 1 shuttle sprint
1 repetition is complete one entire team competes the movement
Skill:
handstand

Thursday, October 24, 2013

CrossFit Teens

Warm Up: 
Run, Dynamic Warm-up

Skill: 
Double Unders/ Twofer Wall Balls

Wod:
7 Rounds

12 Jumping Pull-Ups/Pull Ups
12 Wallballs/Twofer Wallballs (Austin/Carter)
50 Single Unders/Double Unders

Rest 1:1

Tuesday, October 22, 2013

CrossFit Kids

Warm up:
Kids created obstacle course

Skill work:
Bench Press

WOD:
1 minute each station -2rounds
Box jump
Burpees
Sit ups
Med ball toss
Rest

Game: 
Bombardment

Friday, October 18, 2013

CrossFit Kids


Warm Up: 
Get to know you burpees Class runs or does another movement around the gym until the coach asks a question like, "How many pets do you have?" at which point the class stops and responds in burpees before continuing around the gym. 

WOD: 
Grace Under Fire 5 Rounds of 5 hang power cleans, 5 push jerks, 5 shots to knock down a cone with a medball 

Game: 
CrossFit Word Guess Coach writes blank space for a CrossFit related word. Kids take turns guessing letters. If they guess a letter and its not in the word they have to perform a movement for a certain number of rest. When someone guesses the word, the rest of the group has to do the movement. Change movement each word played.

CrossFit Kids

Warm Up: 
 Obstacle Course 

 Skill: 
 Cartwheel 

 WOD: 
5min AMRAP 1 cart wheel or forward roll 2 shuttle sprints 3 burpees 

Game: 
 Over Under Team stands in a line. The first person passes the ball over their head and the second passes the ball under. when the ball gets to the end of the line that person runs it to the front. When the original person gets back in front the race is over. Teams can race each other or try to beat their best time

Tuesday, October 15, 2013

CrossFit Kids

Warm Up: 
Agility Ladder

Lesson: 
What is integrity?

WOD:
Partner AMRAP in 8 minutes
10 Med Ball Tosses
20 Air squats

Skill: 
Rings and Rope

CrossFit Kids

Warm up:
50 SU
25m row
10 situps
5 box jumps

Work out:
1 min each station 2 x
jump rope
box jump
situps
row
rest

Game:
Gladiator

Friday, October 11, 2013

CrossFit Kids

Warm up:
Obstacle relay:
agility ladder
sprint
slam balls
bear crawls
high skips

Skillwork:
Deadlift


WOD:
2 rounds of 30 second rotation (ran out of time for the 3rd round, wanted to get to game)
burpee
toes 2 bar
jump rope
ring rows
row
rest

Game:
Color Tag

CrossFit Teens

Warm Up: 
Dynamic Warm Up/Row

Skill: Double Unders

WOD:
Split-Annie

25-20-15-10-5
Double Unders
Sit-Ups

Rest 2 min.

25-20-15-10-5
Double Unders
Sit-Ups

CrossFit Teens

Warm Up: 
Rowing Relay

Skill: 
Pull-Ups

Strength: 
5x10 Russian Swings

WOD: 
10 Rounds of Cindy

Tuesday, October 8, 2013

CrossFit Teens


Warm Up:
800m Run
Dynamic Warm Up

Skill: 
Deadlift

Conditioning:

1) 3 Rounds

15 Split Sit Ups
50 Wall Runs

Wod: 

1) 7min AMRAP

3 Deadlifts
5 Push-Ups
7 Russian Swings

Thursday, October 3, 2013

CrossFit Kids




Skill: box jump 
 WOD: EMOM ladder Box jump and push press 
 Game: Fruit monster

Wednesday, October 2, 2013

CrossFit Teens


Warm Up: 
•Dynamic Warm Up

Stength: 
• 3x10 Back Squat
•5x10 Russian KBS

Conditioning:
• 3 Rounds
10 Split Med-Ball Sit Ups
50 Ab Cycles

WOD:
•Relay Races/Station Rotation
  •DB Hang Clean & Jerk
  •SlamBalls
  •Burpees
  

Tuesday, October 1, 2013

CrossFit Kids


Warm Up: 
Slam Ball Relay (worked better in my mind in the beginning, but quickly modified! :) )

WOD: 
AMRAP in 7 minutes
1 run
3 farmer walks
5 slam balls

Game:
Musical Tag