Thursday, February 28, 2013

CrossFit Kids

Warm up: 
Jump Rope & Sprints

Skill: 
Super Slow Squats
 
WOD: 
Partner AMRAP in 9mins
One partner completes 15 squats while the other holds a static postion.  
Each partner takes a turn holding each position
Plank, Monkey Hold, Bottom of the Squat, Reverse Plank
 
Cash Out: 
AMRAP of rolling burpees in 2mins. 

CrossFit Teens



Warm Up:
Med Ball Relay

Skill:
Med Ball Clean

WOD:
Partner AMRAP in 15
5 Med Ball Cleans
5 Push-ups
10 Sit ups

Tuesday, February 26, 2013

CrossFit Teens




Warm Up:
Box Jump-->Lunge--> WallBall

Skill:
Push-up-->Plank
Wall walk-->Kick up--> Shouler touches

WOD:
AMRAP in 12 minutes
3 Wall Walks
6 Box Jumps
9 Push Press

Monday, February 25, 2013

CrossFit Kids


 
Warm up: 
Dynamic Drills
 
Skill: 
Push Press
 
WOD:
Team WOD From CrossFit Agoge:
One team member rows 150m while the other team members complete the following number of reps each of the following movements. AMRAP in a given amount of time of:
7 Front squats (each)
7 Push Press (each)
7 Burpees (each)
_Movements should be performed 1 rep each in a rotation until all members have done the designated number of reps of that exercise. The process repeats for each movement for as many rounds as possible until the time is up. As one team member completes the row, they will join the AMRAP while another teammate rows.

Game: 
Dodge Ball

Thursday, February 21, 2013

Teen Weightlifting

Austin Deadlifts!

CrossFit Kids

Warm Up:
Agility Ladder -->Bear Crawl-->Broad Jump

Tabata Jump rope

Skill:
Squat

WOD:
AMRAP in ??
5 Burpees
10 Box Jumps
15 Squats

Game:
Musical Med Balls

CrossFit Teens




Warm Up:
Log Roll-->Bear Crawl-->High Knee Skip
Forward Roll-->Crab Walk-->Backward Lunge
Cartwhell-->Broad Jump-->ButtKicks

Skill:
Pull-ups

WOD:
12*9*6*3*
DB Clusters
Burpee

*Rope Climbs

Results:
Max Pullup-Time WoD

Tuesday, February 19, 2013

CrossFit Teens




Warm up:
Run, Slam Ball, Sand Bag clean, Burpee, Run

Skill:
Snatch

WOD:
AMRAP in 10
2 person teams
10 Partner Jumps
10 Snatches

Thursday, February 14, 2013

CrossFit Preschool

Skill:
Squat

Warm Up:
Agility Ladder Heart

WOD:
Box Jump
Run
Roll

Game:
Finding Nemo

CrossFit Teens





Warm Up:
800 M Indian Run

Row-->Box Jump-->WallBall

Skill:
Hollow Rocks/Superman/ Plank Wars

WOD:
AMRAP in 10
50 Squats
30 Push-ups
15 Burpees

Skill:
400M Indian Run

CrossFit Kids



 
Warm up:  
Be my valentine Relay
 
Skill: 
Row
 
WOD: 
Partners Complete
3 Rounds
500M Row
24 Box Jumps
12 Box Dips
4 Ball Tosses into a heart target
12 minute time cap
 
Cash Out:
Max time overhead plate hold

Tuesday, February 12, 2013

CrossFit Teens




Warm Up:
Slam Ball-->Lunge-->AbMat Sit up

Skill:
Deadlift

WOD:
5 Rounds for time of:
15 Deadlifts
400M Run
15 AbMat Sit ups

Skill:
Nutrition- What's for Breakfast?

Thursday, February 7, 2013

CrossFit Teens


Warm Up:
Agility Ladder Drills
Skill:
HSPU

WOD:
3 Rounds for time of:
30 Box Jumps
30 Wall Balls

 Results:

CrossFit Kids



 
Warm up:
Obstacle Course
 
Skill: 
Sumo Deadlift High Pull
 
WOD:
AMRAP in 4 mins: 10 Situps, 10 Sumo Deadlift High Pull
Rest 2mins
AMRAP in 4 mins: 10 Push ups, 10 Sumo Deadlift High Pull
Rest 2mins
AMRAP in 4mins: 10 Squats, 10 Sumo Deadlift High Pull
 
Game: 
Move the Stuff Race

CrossFit Kids - Cubs

Warm Up:
Stop, Jump, Roll

Skill:
WallBall

Workout:
Amrap in ???
Wallball
Run
Jump
Run

Game:
Finding Nemo
Nemo-Press
Dori- Sit-ups

Tuesday, February 5, 2013

CrossFit Teens



Warm Up:
Relay Races

Skill:
Knees to Elbows

WOD:
CrossFit Baseball

Sunday, February 3, 2013

CrossFit Kids


Warm up: 
Dynamic drills
 
Skill: 
Push press
 
WOD: 
AMRAP in 7 minutes of
5 push press
10 ring rows
15 single unders 
 
Game: 
Cone wars

Teen Weightlifting

Tyler - 325 x 3 Deadlift