Overhead walking lunge

Teen Weightlifting class

Dip - Shrug- Drop - Stand

"CUBS"

"Bears"

WOD:
30-20-10
Overhead Walking Lunge
Medball cleans & Press

Skill: Side to Side wall walks or handstand kick ups

Warm Up:
You Pick!
Each athlete picks one movement and one playing card. Playing cards
decide the number of reps. Class does movements together.

WOD:
AMRAP in 12 minutes
5 Hand Stand Push Ups
10 Box Jumps
15 Push Press

Skills:
Forward Rolls & Cart Wheels

Kate gets upside down for the first time!

12.5 CF KoP Kids WOD Results!

"cubs"

Warm UP

WOD:
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Dumbbell Thrusters
3 Ring Rows
6 Dumbbell Thrusters
6 Ring Rows
9 Dumbbell Thrusters
9 Ring Rows
12 Dumbbell Thrusters
12 Ring Rows
15 Dumbbell Thrusters
15 Ring Rows
etc...

Warm up:
Lyons Loop/ Red Rover

WOD:
station rotation
AMRAP in 3 rounds
1 minute at each station
Front Squat- shuttle run- jump rope- rolling burpee

Skill:
Handstands and handstand holds

"Cubs"

"Bears" - Agility Ladder Warm UP

Hollow Rock + Super Man

Warm up:
Agility Ladder

Skill:
Wall Walk & Cargo Net Climb

WOD:
AMRAP in ??
10 Vertical Jumps
Bear Crawl
5 Hollow Rocks/5 Supermans

Game:
Plank Wars

March Athlete of the Month - Will (aka Tre)

Will takes on Reebok Open Sectional WOD 12.3 and puts 115# over head three times!

Some fun facts about Will:

Will (aka,Tre) has been a dedicated member of Steve's Club since it started this fall. His love for CrossFit isn't difficult to see through his consistency in showing up and the way he loves to attack WODs head-on. Will readily demonstrates the values of the program, most notably improvement, dedication and character. When he heard about the possibility of competing in the CrossFit Games Open Sectionals, Will immediately agreed to sign up. He tackled the 7 minutes of burpees with everything he had in week one, but week two presented a new challenge: we haven't yet taught the snatch lift to our Steve's Club crew! At 6PM the day after 12.2 was announced, Will learned this tough lift for the very first time, and by 7:00pm he completed 24 reps at 75lbs! In week 3, Will PR'ed on the jerk, getting 3 Reps at 115#. No one know what the rest of the Open will offer, but we do know this: Will will take on what lies ahead full force!

Will is the March Youth Athlete of the Month because of how he strives for personal improvement, as well as how he serves as a role model to his peers!


How old are you?
15

Do you play any sports?
Not currently

What are your hobbies or favorite things to do?
Crossfit...duhhh

What job do you think you might want to have someday?
Geologist

How long have you been doing Crossfit?
6 Months

What Crossfit exersize is your favorite?
Box Jumps

Your least favorite?
Burpee

What was your favorite workout, game or moment at crossfit so far?
The first open challenge (Burpees)

What would you like to get better at in crossfit?
My cardio

Congratulations Will!

Warm UP:
Rolling Relays

WOD:
CrossFit Baseball
Hit- forward roll
first- 10 box jumps
-army crawl
second 10 squats
-bear crawl
third-10 hand release pushups
-skip
HOME!

Skill:
Wall Walk
Jump Rope/Double dutch

Game:
Dodgeball

stand up on the box like you can walk away...

toes to Kettlebells

Danielle and Will go overhead

Bears:
Warm Up:
Dynamic Drills

WOD: AMRAP in??
15 Box Jumps
12 Push Press
9 Toes to Bar/Toes to KB

Cubs:
Warm Up:
Box Jump around

Skill:
Cargo Net

Focus:
Whole or Processed Food

WOD:
AMRAP in?
5 Box Jumps
5 Burpees

Game:
Freeze Tag

WARM UP:
Freeze Tag (You get unfrozen when someone climbs under your legs)

WOD:
AMRAP in 15 Minutes:
Sumo DeadLift High Pull & Double Jump Burpees (two jumps over paralette)
Add 1 rep of each movement each minute until you cannot complete all reps in the minute. Once you fail take one minute rest and then start back at the number you were successful with and work your way back down.

SKILL:
L-Sits

Warm Up: 3 S's
Teams of three complete:
Superman
Squat
Sliders

WOD:
AMRAP in 15
teams of three
10 Deadlifts
10 Box Jumps
10 Push-ups

Game:
Dodgeball

BEARS:
Partner AMRAP - 15 minutes
9 Deadlifts
Push-ups
Box Jumps

CUBS:

Sac races!