Sunday, February 22, 2015

Preschool Kids Class





Warm up: 
Simon says! 

Skill: 
Squat 

WOD: 
Climb the Mountain 
AMRAP 5 min 
Crawl Under the bridge Bear -->crawl to the river -->Rope swing over the river -->Climb the mountain -->3 squats on top of mountain--> Run to the wall 

Game: 
Dragon Tales (Just like tag but pull the tale off the dragon instead!)

Thursday, February 19, 2015

CrossFit Kids









Warm up:
Agility Ladder-->Burpees-->Squat

Skill 1:
Deadlift

Skill 2:
Double Under

WOD:
1:00 Minute Station Rotation with 1:00 Minute rest between rounds
Jump Rope
Deadlift
Box Jump

Game:
Dodgeball


Thursday, February 12, 2015

CrossFit Kids


Warm up: 
Playing card animal walks

Skill focus: 
Front squat 

WOD: 
Fran 
21-15-9 
Thrusters 
Pull-ups 

Game: 
Hunger games
Different weighted objects are placed in the cornucopia (a box or circle of boxes). Athletes stand at cones equal distance from the cornucopia in the middle. When the hunger games begin athletes race to take one object at a time back to their cone where they most complete a specified set of an exercise before going back and grabbing another. When all the objects are gone the hunger games are over and the athlete with the highest total of weight wins.

CrossFit Teens

Strength: 
Deadlift 3 x 5 

Skill: 
Ring Dip 

WOD: 
9 Minute AMRAP:
7 Wall Balls
5 Slam Balls 
3 Ring Dips

Tuesday, February 10, 2015

CrossFit Kids

Warm up: 
Obstacle Course 

Skillwork: 
Front Squat 

WOD: 
8 min AMRAP: 
5 front squat 
5 push press 
5 box jumps 

Skill 2:
Battleropes 

Game: 
Dodgeball

Thursday, February 5, 2015

Teens





Cleans - 1RM 

 WOD: 
 2 Rounds for time of: 
21 Box Jumps 
15 Power Cleans 
9 Burpees Over Bar

Tuesday, February 3, 2015

CrossFit Kids

Warm up: 
Obstacle course 

Skillwork: 
Air aquat 

WOD: 
30 sec station rotation: 
air squat 
mountain climbers 
sit ups 
jumping jacks 
dumbell hold 

Game: 
Farmers and Lumberjacks

Sunday, February 1, 2015

Ivivva Kids Workout












Warm up:
Obstacle Course

Skill:
Air Squat

WoD:
:30 second rotation
Squat
Fast Floppy
Push-up
Lateral Jump

Game:
Duck Duck Goose