Monday, March 30, 2015

Crew Team




Crew Kelly
5 rounds (some only had time for 4) 
20 box jumps 
20 wall balls 
200 meter run

Teen Barbell



Strength: 
Back Squat @ 65% of 1RM 
5 on the minute for 10 minutes. 

Skills: 
Dead hang pull-ups. 

Partner Burpee Wall Balls Planks

Friday, March 27, 2015

CrossFit KIds















WARM UP: 
Musical Medballs 

SKILL:
 Push press 

WOD: 
 AMRAP in 6 minutes 
 5 dumbbell/ unweighted push press 10 ring/bar rows 
100 m run (some wanted/ thought it was a 100 miles... Maybe in a few years) 

GAME: 
 Crossfit Hunger Games (with a little math challenge of adding points up as a lesson!)

Teens


WARM UP: 
Butt kicks down--> High knees up--> Inch worm half way-->Bear crawl half way--> Both again Shuffle up and back leading with a different foot-->Samson stretch whole way long pause for stretch-->Jog back 

Then 3 rounds of 10 air squats 5 push-ups 5 (alt lunges l/r) 

WOD: 
In the beginning I had them take 5 BIG pulls for me to see where they stood meter wise and what their 500 meter row split looked like at different resistance levels (7/6/5) and discussed why the meters/ splits could have change or why they might not have... 

For time:
250 m row 
10 air squats 
5 push-ups 
5 sit ups 
500 m row 
20 air squats 
10 push ups 
10 sit ups 
750 m row 
30 air squats 
15 push-ups 
15 sit ups 

Thursday, March 26, 2015

Kids




Warm up: 
Station rotation 

WOD: 
AMRAP in 8 mins: 
5 box jump 
10 slam ball 
Sprint

Cash out: 
Sled drags

Saturday, March 21, 2015

CrossFit Kids Preschool


Warm up: Simon says 

Skill: Squats 

WOD: 5 min amrap 
Bear crawl-->under the bridge--> Hop over the blue lagoon--> Weave through the forest -->Climb the mountain (box jumps)--> Hop on the lily pads (agility ladder) 

Game: 
Cookie Monster Duck
duck goose

Thursday, March 19, 2015

Teen Weightlifting



Strength: 
Press 3-3-3-3-3 

WOD: 
Chipper 
25 Pull-ups 
25 Push-ups 
25 Air Squats 
25 Burpees 
25 Wall Balls 
25 Sit-ups 
25 DB Push Press

Teens



Warm up:
Run in a circle- get in order by first name while running

Skill:
Wall walk ups
Superman 
Hollow

WOD:
Tabata
Squat
Burpee
Tuck Jump

Game:
Dodgeball

CrossFit Kids




Warm up:
Agility Ladder-->Run--> Lunge

Skill:
Jump Rope

WoD:
CrossFit baseball
Hit-->two box jumps
1st--> 5 thrusters
2nd-->5 Kettlebell swings
3rd-->5 burpees

Lunge walk between stations

Skill:
Rope Climb/Rings

Wednesday, March 18, 2015

CrossFit Kids St. Patrick's Day


Teens




Warm up:
200 M Run
Furniture Slider Relay
Agility Ladder-->High Knee skips-->Lung walk--> Monkey bar-->Run

Skill:
HSPU progression --> Wall Wall

WOD:
AMRAP in 10 Minutes:
Run (to remote starts (about 200M)
10 Ab Mat Sit ups
10 Air Squats
10 Burpees

Thursday, March 12, 2015

Teens



Warm up:
2 Forward Rolls-->Box Jumps-->Agility Ladder-->Lunge-->Run

Skill:
Pull-up

WOD:
3, 1:00 rounds of:
Burpee
Box Jump
Front Squat
Rest 1:00 between rounds

teams of 3

Teens






Strength: 
Back Squat 3-3-3-3-3 

WOD: 
100 Wall Balls for time

CrossFit Kids








WARM UP: 
 Musical med balls 

 SKILL: Clean 

 WOD: 4 ROUNDS (with partners) 
 100 single unders 
 20 kettle bell cleans 

 GAME WARM DOWN: 
 3-2-1 up (Start with one ball and the group and say 3-2-1 up and it's thrown up. If they catch it you add another ball... 3-2-1 up when both balls are caught you add another ball... And so on and so forth)

Tuesday, March 10, 2015

CrossFit Kids




WARM UP: 
X-Fit dodgeball 
Yellow- 5 jumping jacks -blue-4 air squats - red- 3 burpees -green- 6 high knees -orange- 8 mt climbers 

 SKILL WORK: 
Push Ups. (Start from bottom) Plank "waterfall" competition with holding perfect plank until the first person falls and then the next can go down Etc etc.. If you fall before the person in front of you you have to do burpees until the round is over. Emphasized straight backs. No butts in the air and hands under your shoulders. Modified with knee planks 

 WOD: 
2x Station (6) Rotations (20 on 10 rest move to next station) -battle ropes -air squats -mt climbers -sit ups -burpees -push ups 

GAMES: 
Messy Room -kids all start in two teams with equal amounts of ball on their side.. Object is to get as many of the objects "cleaned up" from your side and to the other teams side "room" in a set time limit.

Teens





Warm up:
2 Forward Rolls-->Box Jumps-->Agility Ladder-->Lunge-->Run

Skill:
Pull-up

WOD:
3, 1:00 rounds of:
Burpee
Box Jump
Air Squat
Rest 1:00 between rounds

teams of 3

Sunday, March 8, 2015

CrossFit Kids





 Warm up:
Dodge Ball

Skill:
Rope Climb

WOD:
1 Rope Climb
10 Box Jumps
5 Kettlebell Swings
1 Forward Roll
Bear Crawl

Game:
Roller Bowling

CrossFit Preschool





Skill:
Squat

Warm Up:
Animal Walks
Agility Ladder
Snake Drills
Angry Gorilla

WOD:
Squat
Jumping Jack
Push-up

Games:
Duck Duck Goose
Red Light Green Light
Tag

CrossFit Kids







Warm up:
Agility Ladder-->Cone Drills--> Bear Crawl

Skill:
Front Squat

WOD:
Tabata 
Front Squat
Jumping Jack
Push-up

Game:
SQUAT-Freeze Tag