Sunday, May 31, 2015

Preschool


Family WOD





Warm Up:
Musical MedBalls

Skill:
Squat

WOD:
Tabata
Squat
Hand Release Push-up
Jumping Jack 
Burpee

Game:
Obstacle Course

Skill:
Max hang from the Pull-up Bar

Friday, May 29, 2015

Teens



Front Squat
3 RM


WOD:
AMRAP in 12
200 M Run
21 KBS
15 Box Jumps
9 Burpees

Thursday, May 28, 2015

CrossFit Kids




Warm up:
Relay races

Skill focus:
Kettle bell swing

WOD:
AMRAP in 8m
Station rotation: sled drag, battle ropes, kettle bell swing, plank
Team rotates by sled, score is total reps of kettle bell swing

Game:
Sponge tag
Athletes must do what the coach instructs before running into a circle with buckets of water and sponges. They can they grab one and tag another athlete with it.

Wednesday, May 27, 2015

CFKids

Warm Up:
Obstacle Course

Skillwork:
Jump Rope

WOD:
Station Rotation 2 rounds 1 minute each
Rest
Plank
Mountain Climbers
Push ups
Jump Rope
Squat

Game:
Pizza Party

Monday, May 25, 2015

Preschool




Warm Up:
Lilly Pad Jumps

Skill:
Forward Roll

WOD:
Snake through Cones--> Forward Roll --> Lilly Pad Jumps

Games:
Ball Toss
and 
Cookie Monster What time is lunch??

Thursday, May 21, 2015

Kids


Warm up:
Circle tababta

Skill focus:
Angry gorilla back

WoD: 
AMRAP in 7 minutes
Deadlift conga line (1 rep at: back pack, med ball, kettlebell, barbell)
10m roving plank
1 forward roll

Game:
Kids move around cones as directed by coach. One kid stands in the center with eyes closed and when coach yells stop everyone runs to the nearest cone. The kid in the middle calls out a color and every kid at that cone performs reps of a movement with the best form possible.

Skill/Learning:
Macro nutrient go fish

Teen Weightlifting



Strength:
Bench Press
4 x 2 @ 80%
6 x 3 @ 80%
One set every 90 seconds

AMRAP in 3 Minutes
10 KBS
10 Burpees

Teens



Warm Up:
Obstacle Course
Roll--> Bear Crawl-->Box Jump--> Agility Ladder--> Sprint

Skill:
Squat

WOD:
Tabata
Squat
Push-up
Burpee
Tuck Jump

Tuesday, May 19, 2015

Teens




Warm Up:
Dodgeball

Medball Run + 10 Squat Switch

Skill:
Medball Clean

WOD:
AMRAP in 15
Run
10 Medball Cleans
10 Jump over Med Ball
10 Burpees


Kids

Warm- up:
Animal walks

Skill:
Push Press

WoD:
2min amrap
5 Push Press
10 burpees
One minute rest
2min amrap
5 Push Press
10 box jumps
One minute rest
2min amrap
5 Push Press
10 burpee box jumps

Game:
Freeze Tag

Thursday, May 14, 2015

Kids

Warm up: 
Obstacle Course 

Skillwork: 
 Kettlebell swing 

WOD: 
3 ROUNDS 
15 Kettlebell swings 
50 single unders 
rest 1 minute 

Game: 
Relay Races

Tuesday, May 12, 2015

Kids

WARM UP:
CrossFit Simon says/ obstacle course 5 rounds.
Agility ladder/ lunge/ run 100m/ 10 air squats

SKILL:
Rope climb/ rope hang

WOD:
5 air squats
10 sit ups
1 rope climb

GAME:

Freeze tag

Teens


Warm up:
Dynamic Drills

Skill:
Box Jump

WoD (part 1)
7 Minute AMRAP
10 Box Jumps
10 Air Squats
10 Burpees

WoD (part 2)
2K Row



Saturday, May 9, 2015

CrossFit Kids





Warm up:
CrossFit baseball

Skill:

Deadlift

Wod: "cinco de mayo"
Partner AMRAP in 5 mins
5 deadlifts each (alternating set with partner)
5 ball tosses
5 kettlebell toe touches each (alternate set with partner)

Cash out:
Partner plank races

Game:
Pacman

Teens


2 lap warmup, (2nd lap indian run)

Drills, dynamic stretches/movement 
4 laps of: 
Stadiums stairs, up and down and up and down each side of the straightways, then 2min rest each lap.

WOD: 
50m burpee broadjump race.

1-2 lap cooldown

Sunday, May 3, 2015

Bears- CrossFit Kids






WOD:

Volcano Madness

SKIL:

Rope Climbing

WOD:
4 Rounds

1 rope climb (or monkey swing for 10 seconds)
10 ring rows
15 box jumps

GAME:

Bowling

Saturday, May 2, 2015

Preschool

Warm up:
Obstacle Course

Skill:
Squat

WOD:
3 Squats on a colored plate
Log Roll
Agility Ladder 
Run

Game:
Volcano Monster
Duck Duck Goose