CrossFit Teens

Warm Up:

Monkey Bars

5 Sandbag burpees

Agility Ladder

5 KTE

Lunge

Skill:

OHS

WOD:

AMRAP in 12 minutes

200 Run

10 OHS

10 Push Ups

20 Lunges 10R/10L

CrossFit Kids Preschool

Skill: 

Squat

Warm Up:

Hula Hoop 

Agility Ladder

WOD:

Hula Jump Squat

&

Finding Nemo/Dori - burpees/Squats

Game:

Duck Duck Goose

CrossFit Teens

Warm Up:

Relay Races

Skill:

Hang Power Clean

WOD:

In teams of three complete Kettlebell swings, Tire Sled Pull, DB Hang Power Cleans

Skill:

Rope Cimb

Mobility Work

Vanguard School Summer Program

CrossFit Kids

CFKids Preschool Class

Warm Up:

Animal Agility

Skill:

Angry Gorilla/Puffer Fish

WOD:

Agility jump and tunnel crawl

Game:

Finding Nemo

CrossFit Kids

Outdoor Kids WOD

Warm-up: 

Agility ladder

WOD:
Athletes had 10 minutes to rack up as many points as possible by completing reps of movements like stump jumps, burpees, situps, push ups, sprints and walking lunges

Game:

Athletes Choice

Vanguard School Summer Program

Four Square (or five!)

CrossFit Kids

Warm Up:

Dynamic Jump Drills

Skill:

Squat

WOD:

Team Relay Day

Game:

Dodgeball

Teens

Warm Up:

Jump Rope

Skill:

Overhead Squat

WOD:

:30, :45, 1:00, :45, :30

Air Dyne Bike

Tire Burpees

Tire Flips

Jump Rope

Overhead Squats

Game:

4 Square

CrossFit Kids

Warm Up:

Windmills and Bridges

Skill:

Super Slow Squat

WOD:

Box Jump, 5 reps

Run

Squat, 5 reps

Run

Game:

Red Light Green Light

Teens

Warm Up:

Double Under Dynamic Drills

Skill:

Paralette Pass Through

WOD:

In teams of two or three complete the following AMRAP in 15 minutes:

200 Meter Run

10 Paralette Pass Through

20 Thrusters

Game:

Dodgeball

CrossFit Preschool Class

Warm Up:

Farmers and Lumberjacks

Skill:

Squat

WOD:

AMRAP in ??

3 Squats---Run 50 feet---3 Burpees---Run 50 feet

Game:

Duck Duck Goose

CrossFit Kids

Warm up: 

Broad Jumps, Burpees + Rowing 

Skill: 

Squat 

WOD: 

7 min AMRAP of: 

5 burpees 

10 air squats 

Bear crawl - length of gym 

Game: 

Water Ball toss and Sponge bucket game.

Teens

Warm Up:

400M Run

Dodgeball

WOD:

AMRAP in 12

10 Push Press

Lunge

10 Push Ups

Skill:

Cargo Net

Vanguard Summer Program

CrossFit Kids

Warm Up:  

Freeze Tag

WOD: 

CrossFit Baseball

Game: 

Sponge Bucket Fill

Teen Weightlifting

CrossFit Kids

CrossFit Teens

 WOD

 SAT Prep

Warm Up:

Row skill & Dynamic Drills

WOD:

500M Row or 400M Run

15 Deadlifts 95/135#

15 Box Jumps 20/24"

500M Row or 400M Run

20 Deadlifts 

20 Box Jumps 

500M Row or 400M Run

25 Deadlifts 

25 Box Jumps

CFKids Preschool

Athlete of the Month - July

Congratulations to our CFKid Athlete of the Month - Andrew

How old are you? 8 almost 9, my birthday is in July

Do you play any sports? Yes, i like to play soccer and swim

What are your hobbies or favorite things to do? I like to go fossil hunting

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

How long have you been doing CrossFit? almost 2 years

What CrossFit exercise is your favorite? pull ups

Your Least Favorite? i like squats, just not squat offs

What is your favorite Game? freeze tag

What was your favorite moment at CrossFit so far? when i was able to hang on the bar for 1:28 minutes

What is your favorite workout at CrossFit? the obstacle courses

What would you like to get better at in CrossFit? pull ups

Anything else we should know about you? I look forward to Thursdays with Ms. Aimee

Warm up:
Sponge Race-Teams compete to fill their empty bucket the highest with
sponges.  Team members must do 3 squats before filling a sponge and 1 burpee after emptying it.
Then an excuse to get wet....sponge toss!


Wod:
“Stars and Stripes”
From CrossFit Agoge

7 Star jumps
 15m Bear crawl
 15m Sprint
 7 Star jumps
 15m Broad jump
 15m Sprint
 7 Star Jumps
 15m Frog hop
 15m Sprint
 Repeat, then
 8 Star Jumps
 50m Sprint

Skill:
Single Under/Double Under

Game:
Dodgeball!!

 Vanguard School - Summer Camp

Warm Up:

Run 400M

Skill:

Stump Jump and Tire Flip

WOD:

20 Tire Flips

300 Stump Jumps

Cash out:

Max Burpees in 3 minutes

Steve's Club KoP

Warm Up:

Running

WOD:

Handcar AMRAP

Partners completing alternating reps of:
30 squats
2 sprints
20 sumo deadlift high pull
2 sprints

CFKoP Teens

Warm Up:

Dynamic Drills

Skill/Focus:

MB Hang Power Clean

WOD:

AMRAP in 15 

10 WallBalls

10 MB Hang Power Cleans

1 Wall Ascent

CFKoP Kids Class

Warm Up:

Agility ladder 

Skill/Focus:

Super Man - Hollow Rock

Kipping Pull-up from Knees

WOD:

Sponge bucket fill

Teams of 2 fill up their bucket with water from the sponge. First team complete wins!

Game:

Fruit Monster

Warm Up:

Move the windmill

Skill:

Planks, Push-ups, Plank Games, Plank Wars

WOD:

:30, :45, 1:00

Jump Rope

Mountain Climbers

Push-ups

Squats

Game:

Fruit Monster