Saturday, August 23, 2014

CrossFit Kids/Preschool

Warm Up:
Obstacle Course

Skill:
Squat
Fast Floppy

WOD:
Fast Floppy Relay

Game:
Volcano Monster

Wednesday, August 20, 2014

CrossFit Kids

Warm up: 
Simon Says 

Focus: 
Pullups 

Wod:
2 Rounds For Time: 
15 Box Jumps 
15 Walking Lunges 
15 Russian Kettlebell swings 
15 pull ups 
15 burpees 
15 slam ball

Tuesday, August 19, 2014

CrossFit Teens

Warm Up: 
Row/Run/Dynamic 

 Skill: 
Deadlift 

WOD: 
20 Burpees 
10-1 Deadlifts 
1-10  Box jumps 
20 Burpees

Tuesday, August 12, 2014

CrossFit Kids



CrossFit Teens

Warm Up: 
Row, Dynamic Warm Up 

Skill: 
Atlas Stones 

WOD: 
5 Rounds for time:
200m Run 
5 Atlas Stones (70/110) 
10 SlamBalls (35)

Saturday, August 9, 2014

CrossFit Kids

Freeze Faces

Warm Up:
Lava rock jumps
Roll
Agility ladder
Castle 
(5 Squats, 5 Push ups, 10 Jumping Jacks)

WOD:
5 rounds of
5 Box Jumps
bear crawl
5 Air Squats
bear crawl 

Game:
Squat Freeze Tag
and 
Duck Duck Goose


Thursday, August 7, 2014

CrossFit Kids





Warm up: 
Agility ladder 
Med ball run 

Skill focus: 
snatch 

WOD: 
Amrap in 8 minutes 
5 box jump 
10 push up 
15 sit ups 

Every minute on the minute stop and do 2 burps 

Cash out: 
Prowler push/pull

Tuesday, August 5, 2014

CrossFit Teens

Warm Up: 
Run, Sandbag/Box Jumps

Skill:
Back Squats

Wod:
 WOD 1. Bring Sally Up
 WOD 2. Barbell Complex 
AMRAP 
8 Hang Cleans
8 Hang Clean and Jerks 
8 Hang Cleans

CrossFit Kids WOD

Warmup: 
5 min 
5 super-slow squats 
forward roll 
5 walking lunges 
bear crawl 

 Focus/skill: 
OHS 

Wod:
 6 min AMRAP 
10 single unders 
10 oh squats