Saturday, January 31, 2015

CrossFit Kids Preschool




Skill:
Thruster

Warm up:
Map the course
Agility ladder---> swamp jump--> bear crawl-->Pond Jump--> Sandbag Carry

WOD:
AMRAP in ???
10 Thrusters
forward roll
10 Jumping Jacks
forward roll

Game:
Duck -- Duck-- Goose

Teen weightlifting




Strength: 
Bench Press
2-2-2-2-2

Skill: 
HSPU 

 WOD:
AMRAP in 15 minutes:
10 DB Thrusters
10 Pushups
10 Box Jumps

Tuesday, January 27, 2015

CrossFit Kids

WARM up: 
Single/Double Under attempts

Skillwork: 
Push Press 

WOD: 
 8 min AMRAP 
10 Push press 
15 sit ups 
20 single under/double under attempts 

Skill:
Pull-up

Thursday, January 22, 2015

Teen Weightlifting





Back Squat 
5-5-5-5-5 

AMRAP in 12 Minutes: 
10 Back Squats 
10 Toes to Bar 
40 Double Unders

Tuesday, January 20, 2015

CrossFit Kids

Warm Up: 
Cards 

Skillwork: 
DB thruster 

WOD: 
8 min AMRAP 
200 m row 
10 lateral jumps 
5 DB Thrusters 

 Game: 
1 on 1 dodgeball

Saturday, January 17, 2015

CrossFit Kids Preschool






Warm up:
Step up-->run-->cone snake

Skill:
Squat
Jumping Jack
Push-up

WoD:
AMRAP n ??
Run 
Burpees

WoD 2:
Animal walks

Game:
Volcano Monster
Duck Duck Goose

Thursday, January 15, 2015

Teen weightlifting

Push Press 
3-3-3-3-3  

3 Rounds for time of: 
21 Ab-Mat Sit-ups 
15 Push Press 
9 Burpees

Wednesday, January 14, 2015

CrossFit Kids

Warm Up: 
Jump Rope 

Skillwork: 
Lunges 

WOD:
AMRAP in 7 Minutes
10 mountain climbers 
10 push press 
10 walking lunges 

Game: 
Mother May I?

Tuesday, January 6, 2015

CrossFit Kids


Warm up: 
Obstacle course and birthday burpees for Kaylie :) 

 Skillwork: 
Ring rows 

 Wod: 
"10" for Kaylie's 10th birthday!! 
10 ring rows 
10 mountain climbers 
10 push ups 10 sit ups 

 Game: 
Monkey bars 
Freeze tag 
Hula hoops 

Saturday, January 3, 2015

Preschool Kids





Skill:
Squat

Warm up:
CrossFit Baseball

WOD:
Shuttle Sprints

Game:
Sharks and Fish