Thursday, June 26, 2014

CrossFit Kids




Warm up: 
 Dynamic drills 

 Skill: 
 Push Jerk 

 WOD: 
 Death by 10 meters

Tuesday, June 17, 2014

CrossFit Kids

Warm up:
Obstacle Course

Skillwork: 
Slam ball

WOD: 
10 slam balls
10 russian twists
10 deadlifts

Game:
Crossfit hide and find

Saturday, June 14, 2014

Preschool







Skill:
Squat
Press

Warm up:
Finding Nemo
*do burpees for the amount of Nemo's found

WOD:
Cone shuffle - Run
Cone shuffle - Bear Crawl
Cone shuffle - Angry Gorilla
Roll at the end of the Cone shuffle and 
SPRINT....back

Game:
Finding Nemo



Monday, June 9, 2014

CrossFit Teens

Warm Up:
Drive the bus and 500m row

Skill:
Hang snatch/Snatch from blocks @ 45#

Wod:
1 hs then 1 ohs x 5 @ 35#

Skill:
Bench
3x3 @ 45/55/65

Core:
3x10 wall ball situps 12#

Saturday, June 7, 2014

Preschool Class





Warm Up:
CrossFit Baseball

Skill:
Box Jump

WOD:
5 Rds 
5 Box Jumps
Bear Crawl 
5 Push-ups

Game:
Duck Duck Goose

Thursday, June 5, 2014

CrossFit Kids


Warm up:
Dynamic drills

Skill:
Deadlift

WOD:
3 rounds for time of
30 single unders
100m farmers walk

Tuesday, June 3, 2014

CrossFit Kids


Warm Up:
3 rounds
10 jumping jacks
1 broad jump
10 squats
1 broad jump
10 mountain climbers

Skillwork:
Wallball

WOD:
4 rounds:
250 m row
10 wallballs 

Game:
CF Bowling

Teens Class





Warm Up:
Dynamic Drills
 
Skill/Strength:
Shoulder Press

WOD:
3 Rounds for time of:
200M Farmers Walk
20 KBS
20 Goblet Squats