Saturday, January 30, 2016

Teens



Warm Up:
Relay Races

Skill Focus:
Double Unders

WOD:
Push Jerk
2-2-2-2-2-2
then

3 rounds for time of
10 Pull Ups
10 Push Jerks
20 Double Unders

Results:
Greg 105, 10:14 65#
Tommy 58 13:30 PU att/53/dua
Emily 41 11:00 BandPU/21/dua
MacKenzie 41 10:00 21/dua
Grace 61 10:01 32/dua
Sydney 62pr 11:05 bandpu/31/dua

Kids



Warm Up:
Tarzan Rope Swing Relay Races

Skill Focus:
Single Unders/Double Unders

WOD:
Partners complete
AMRAP in 9 Minutes

20 Push Jerks
20 Single Unders

Game:
Pizza Pie

Preschool





Snow-Snow-Snow

Skill: 
Snowman Press and Squat

Warm Up:
Plate Jump-Freeze Tag

WOD:
5 Snowman Presses
Jump
5 Snowman Presses
Jump
5 Snowman Presses
Jump
Run 
Sleepy Snowman Walk

Game:
Limbo
Snowman - Snowman - Reindeer


Monday, January 25, 2016

Teens

Warm-up: 
2 Rounds: 
5 x Squat Jump 
5 x Push Up 
5 x Toes to Bar 
5 x Good Morning 
5 x Tuck Jump 

Skill:
High Hang / Hang Power Snatch 

WOD: 
8min AMRAP: 
7 x Hang Power Snatch (Raymond w/ 15l bar & Chloe w/ 33lb)
9 x Air Squat 
11 x Box Jump

Sunday, January 24, 2016

Kids







Warm up: 
Freeze! Do the movement the coach says around the gym until the music stops...then freeze! 

Skill focus: Wall ball 

WOD: 
Teams of three complete AMRAP in 15 minutes 
6 wall walks 
12 box jumps 
21 wall balls 

Game: 
Ropes and rings fun

Teens






Warm up: 
Dynamic drills 

Skill focus: 
Front squat 

WOD: 
AMRAP in 4 minutes 10 double unders, 10 front squats 
AMRAP in 4 minutes 4 shuttle sprints, 10 front squats 
AMRAP in 4 minutes 5 burpees, 10 front squats No rest in between AMRAPs 

Cash out: mixed Tabata- 6 inch flutter kicks/superman hold 

Results: 
Chloe 6+2 @33# 
Sydney 9+2 @15#/su x 2 
Emily 7 @21#to13'box/su x 2 
Mackenzie 8 @22#/su x 2 
Grace 11 @22#/su x 2

Tuesday, January 19, 2016

Kids

Warm up: 
Crossfit baseball 

Skill focus: 
Press the sky 

WOD:
AMRAP in 10 minutes 
Shoulder press 
Box jump 
Shuttle sprint 
Start with one rep and add one additional rep each minute to shoulder press and box jump. S
huttle sprint stays the same 

Game: 
Slider tag

Teens







Warm up: 
Coach called tabata 

Skill: 
Max Height Box Jump 

WOD: 
4 rounds for time 
10 deadlifts 
5 burpees over the bar 
10 hang power cleans 
5 burpees over the bar 
10 shoulder to overhead 

Results:
Sydney 27", 14:25 25# 
Chloe 36", 13:22 42# 
Grace 36", 13:21 31# 
Mackenzie 30", 14:45 21# 
Emily 18", 15:50 21# 
Tommy 43", 13:20 45# 
Greg 43", 13:58 65#

Teens

Warm-up: 

Mixed Tabata with Single Unders and Air Squat/ Burpees / Jumping Jacks / Squat Jumps 

Skill:
Dumbell Thrusters 

WOD: 
 5min AMRAP: 
 7 x Box Jump 
 3 x DB Thruster 
 1min Rest 

 4min AMRAP: 
 5 x BJ 
 5 x DB Thruster 
 1min Rest 

 3min AMRAP: 
 3 x BJ 
 7 x Thruster

Skill:
Turkish Get-up

Kids

Warm up: 
Roxanne obstacle course 

Skill : Cargo net 

WOD: 
AMRAP in 8 Minutes 
5 Box jumps 
10 wall balls 1
5 T2B 
1 cargo climb 

 Lesson: Nutrition

Wednesday, January 13, 2016

Teens

Warm-up: Roxanne 

Skill: OHS w/ PVC 

WOD: 10min AMRAP: 12 x Wall-ball 1 x Run (to the barriers & back) 

Skill: Handstand work. 

We started on the boxes against the wall to learn how to keep arms locked and shoulders engaged.

Kids




Warm up: 
Tabata lottery 
Athletes add different movements into a bucket. A slip is picked for each round of Tabata during the rest period. 
Skill focus:
 Deadlift 

WOD: 
Partners complete AMRAP in 12m. 
One round per partner 
1 deadlift 
3 box jumps 
5 Kettlebell swings 

Game: 
Kids choice

Friday, January 8, 2016

Teens

Warm up: 
Station rotation- row, burpee, squat, plank 

Skill focus: 
push press & pistol 

WOD: 
Push press 3-3-3-3-3 

Skill:
Then Amrap in 7 minutes 
10 pistols (alternating) 
5 strict hand stand push ups 

Kids





Warm up: 
Crossfit duck duck goose The 'goose pot' is assigned a exercise and rep scheme. 
Every few rounds everyone does the exercise and a new one is assigned 

Skill focus: 
Counting for and supporting each other 

WOD: 
Athletes are paired up to count for each other. One athlete complete the entire wod and they they switch. 
AMRAP in 1 minute of each 
Burpees
Rest 
Box jumps 
Rest 
Air squats 

Game: 
Parachute cat and mouse game One athlete crawls under the parachute and is the mouse another is the cat and crawls on top trying to find the mouse as the rest of the class shakes the parachute close to the ground

Tuesday, January 5, 2016

Kids


Warm up: 
Whip and nae name 

Whip: run 
Watch me: burped 
Break legs: high knees 
Stanky leg: squats 
Bop: squats S
uperman: superman hold 
Duff: push ups 
 
WoD: 
AMRAP in 13m class works as a team Each member one after another does 8 deadlifts and then sprints to the other end of the gym. When the whole class is at the other end each person one after another does 8 box jumps and then sprints back to the other side of the gym. 

Game: 
Freeze tag

Monday, January 4, 2016

Teens

Warm up: 
Agility ladder
3 Rounds of
5 Pushups
10 Air Squats
40 Single unders or 15 Double Unders

Skill: 
Hang Power Clean

WOD: 
10-1
Hang Power Clean
Push-up
Wallball

Skill: 
Toes to Bar

Sunday, January 3, 2016

Teens

Warm up:
Dynamic Drills

Skill:
Squat

WOD: 
EMOM for 8 Minutes of
8 Alternating Kettlebell Snatch
4 Goblet squats
2 Burpees

Skill:
Ring Dips