Sunday, June 30, 2013

CrossFit Kids

Warm up : 
Mixed Tabatas
WOD: 
stations of the following 30 sec at each with 1:30 rest then 1 min @ each
box jump
jump rope
farmers carry (18 or 26 kb)
wall balls
sled 45# or 60#
lateral jumps
prowler 30#

Game:
Your choice

Friday, June 28, 2013

CrossFit Kids

Warm up: 
Kick ball

Skill: 
Cartwheel, rings (pencil hold and skin the cat).

Wod:
4 rounds- partner 1 runs while partner 2 jumps rope, when partner one returns from the run, together the team completes 30 squats before switching.

Game: 
Double Dutch

Thursday, June 27, 2013

CrossFit Teens

Warm Up
Jump Rope
DU's
Dynamic Warm-Up

Skill
Barbell Deadlift

WOD:
30-20-10
Deadlifts
DB Push Press
DU's or SU's

Results:
Abigail 8:38 (55/8)
Jordan 9:45 (45/8)
Sienna 9:52 (45/8)
Becca 10:13 (45/10)
Austin 11:29 (135/20)
Carter 13:48 (115/20)
 

Tuesday, June 25, 2013

CrossFit Kids



Skill:
Wall balls
deadlift with kb

Wod:
Amrap in 8 min
10 box jumps
Bear crawl
10 push ups
Crab walk

Game:
Musical medballs

Monday, June 24, 2013

CrossFit Teens



Warm Up:
Run-->Row

Skill:
Pull-up

WOD:
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats

Results:
Carter 12
Austin 10
Abby 10 - band
Sienna 4 - band
Rebecca 10-  band
Jordan 8 - band
Jeff 10 -band
Josh 10 RoM

Sunday, June 23, 2013

CrossFit Kids



 
Warm Up: 
Tic Tac Toe Races
 
Skill: 
Kettlebell Swing
 
WOD: 
AMRAP in 9 minutes
5 Burpees
10 Kettlebell Swings
Goblet lunges for 3 mat lengths
 
Cash Out: 
Max Ring Hang

CrossFit Kids




 
Warm Up: 
Playing Card Dash
 
WOD: 
AMPAP (as many points as possible) in 15 minutes
10pts:
1 Cargo Net Climb
1 Rope Climb
3 Rope pulls
 
5pts
1 Wall Climb
 
2pts
10 Squats
15 Sit ups
10 Ring Rows

1pt
1 burpee
1 Forward roll
Tire Pull (1 mat)
Handstand Hold (1sec)
 
Skill: 
Atlas Stone

Saturday, June 22, 2013

CrossFit Kids Preschool

Warm Up:
Relay Race

Skill:
Monkey Hang

WOD:
5 Push-ups
Bear Crawl
5 Squats

Game:
Red Light-Green Light

Wednesday, June 19, 2013

CrossFit Teens

Warm Up:
Agility Ladder card warm up

Skill:
Deadlift/MedBall Clean

WOD:
:30 :45 :60 :45 :30
Box Jumps (20")
Deadlift (135/95#)
Mountain Climbers
Medicine Ball Cleans (20/14#)
Airdyne 

Tuesday, June 18, 2013

CrossFit Kids

Warm up: 
Agility ladder

Skill: 
Dip, shrug, drop, stand

WOD: 
Grace under fire
6 rounds: 5 hang power cleans, 5 push press, 5 attempts to knock down a cone

Cash out: 
Row 100m, 125m, 150m, 175m, 200m; full recovery between

Monday, June 17, 2013

CrossFit Preschool

Warm Up:
Relay Race

Skill:
Bear Crawl
Crab Walk

WoD:
10 Deadlifts
5 Push Ups

GAME!!!

CrossFit Teens


Warm Up:
WallBall -->Box Jump

Skill:
Dumbbell Power Snatch

WOD:
3 Rounds for time of:
400 Meter Run
30 WallBalls
30 DB Snatch

Results:
Bob 23:02 35/14
Carter 32:38 25/12
Shane 20:54 25/10
Josh 20:58 25/10
Jordan 24:01 Airdyne 8/10
Rebecca 23:46 10/10
Abby 25:38 10/10

Sunday, June 16, 2013

Teen Girls Weightlifting Summer Camp

Click here to sign up for our Teen weightlifting summer program.

CrossFit Teens





Warm up:
Annex loop run & dynamic drills

Skill: 
Back squat

WOD: 
Back squat 7-7-7-7-7

Then every minute on the minute for 8 rounds: 3 back squats, sprint

Friday, June 14, 2013

CrossFit Kids

Warm up: 
Athletes pick a playing card, and do a movement and reps based on the cards number and suite. Warm up ends when all cards are gone.

Skill: 
Deadlift

WOD:
1 minute each station, 1 minute rest,, 45 seconds each station, 1 minute rest, 30 seconds each station
Ring rows, box jump, deadlift, slam ball, row

Skill work: 
Cage climb, tumbling, Turkish get up

Wednesday, June 12, 2013

CrossFit Kids

 
Warm Up: 
Dynamic Drills
 
WOD: 
"3 Jumping Couplets"
21-15-19 Single Unders & Toes to Bar
rest 1 minute
21-15-9 Single Unders & Push Press
rest 1 minute
21-15-9 Single Unders & Dips
 
Skill work: 
Squats

Monday, June 10, 2013

CrossFit Kids

Skill:
rope climbs/pulls

Wod: 
Amrap in 6
5 push press
7 box jumps
9 situps

Skill:
Wall Ascents

Thursday, June 6, 2013

CrossFit Kids





Warm-up:
30 seconds alternating Jump Rope and Air Squats
Agility Ladder

Skill:
Knees to Elbow

WOD:
AMRAP in 10 minutes of
7 Box Jumps 
7 Inch Worms
7 Knees to Elbows

Game:
Duck-Duck-Goose

Wednesday, June 5, 2013

CrossFit Kids



 
Warm up: 
Animal Walks
 
WOD:  
3 Rounds: Class moves all of the med balls around the building to the other side of a dividing line.  Before moving a med ball they must complete 5 of a movement.  Round one: Squats, Round two: Burpees, Round three: Med ball sit-ups.
 
Game: 
Musical med balls and big jump rope

Sunday, June 2, 2013

CrossFit Kids




 
Warm up: 
Agility ladder and sprints
 
Skill Focus: 
Wall Ball
 
WOD:
For Time
25 Wall Balls
15 Push Ups
15Wall Balls
10 Push ups
10 Wall Balls
5 Push Ups
 
then
 
Tabata Sit ups
 
Game: 
Sponge Tag!