Wednesday, August 28, 2013

CrossFit Teens

Warm Up: 
Row, Dynamic Warm Up

WOD:
25min AMRAP
400m Run
21 KBS #35
12 Pull-Ups
Results:
Abby 4 Band
Becca 5 Band
Jordan 4 Band

Tuesday, August 27, 2013

CrossFit Kids

Warm up: 
Ball toss relays

Skill focus: 
Toes to bar

WoD:
100 single unders then 5 rounds of 5 toes to bar, 10 squats then 100 single unders.

Cash out: 
Max ball toss in box in 90sec

CrossFit Teens

Warm Up: 

Row 500m Sprint
Dynamic Warm Up

Skill: Rope Climbs

WOD:

12-9-6-3

DB Clusters
Burpees

Then.....

Kids Make Up WOD 

AMRAP in 10

5 Wallballs
10 Air Squats
15 Sit-Ups

Monday, August 26, 2013

CrossFit Kids

Warm up:
1 round of tabatas, followed by 30 sec of single unders

WOD:
Storm the Castle
2 kids rowing 1 runs the course.
Swing over the moat, log roll to bridge, army crawl under bridge, run the rolling hills (different sized boxs) bear crawl to castle.

Skill: 
Shoulder press

Thursday, August 22, 2013

CrossFit Kids





Warm Up: 
Agility Ladder
Skill Focus: 
Shoulder Press
WOD: 
Teams complete a 10 minute AMRAP of
Shoulder Press, Walking Lunge, Burpees. Score is total Burpees and Shoulder Press  
Athletes Choice: 
Musical Medballs or Jump Rope Practice

Wednesday, August 21, 2013

CrossFit Teens



Warm Up: 
Row + Dynamic Stretch

Skill: 
Barbell Deadlift

WOD: 
Team of 3

40 Pull-ups
60 Wallballs
100ft Partner Carry +45/25
40 Box Jumps
60 Slamballs 
100ft Partner Carry +45/25
40 Deadlifts #135/95
60 Air Squats
100ft Partner Carry +45/25

Then immediately into...

Death by 10 Meters

Rounds of 5,6,7,8,9,10,15,17,19,21

Tuesday, August 20, 2013

CrossFit Kids






Warm Up: 
Dynamic Drills
SKill Focus: 
Kettlebell Swing
WOD: 
AMRAP in 10 Minutes
3 Tire Flips
Sand Bag Sprint
5 Kettlebell Swings
Game: 
Tire Goal Soccer

CrossFit Kids



Warm Up: 
Mixed Tababta: Rolling Sit ups & tuck Jumps
Skill Focus: 
Deadlift
WOD: 
AMRAP in 7 minutes of 5 Deadlift, 5 Situps, 5 squats
Game: 
Dodge Ball

Monday, August 19, 2013

CrossFit Teens

Warm Up: 
Dynamic Warm Up

Skill: 
Back Squat

WOD: 
10 BS
200m Run
10 BS
20 WallBalls
200m Run
10 BS
20 WallBalls
30 KBS
200m Run
10 BS
20 WallBalls
30 KBS
40 Sit-Ups
200m Run

Thursday, August 15, 2013

CrossFit Kids





Warm Up: 
Station Rotation
Skill Focus: 
Box Jump
WOD: 
Search & Destroy
Athletes must Army crawl out of the bunker (under benches and out of the gym), Traverse the bridge (jump down the ladder) and then find the bombs (2.5#/5# Plates).  Bombs must be quickly carried over head back over bridge and into the bunker.  Once in the bunker the bombs must be disabled (placed under a box and do 5 box jumps) before they explode.
Game: 
Musical Med Balls

Monday, August 12, 2013

CrossFit Teens

Warm Up: 
Dynamic Warm Up/ Squat Box Jumps

WOD:
3 Rounds

400m Run
20 Alternating DB Step Ups 25/15
20 Russian KBS 53/35

1 min rest between each round

Then....

Rest 2 min

AMRAP in 2min

Wallballs
Results:
Daniel 3:38-9:00-14:27 30 Wallballs
Becca 3:50-9:15-14:47 16 Wallballs
Abigail 4:18-10:13-17:21 30 Wallballs
Carter 5:03-12:05-20:19 37 Wallballs
Austin 4:13-10:26-17:17 28 Wallballs

Sunday, August 11, 2013

CrossFit Kids

 


Warm Up: 
Obstacle Course
 
Skill Focus: 
Deadlift
 
WOD: 
AMRAP in 8 Minutes
5 Hand Stands
10 Ring Rows
15 Deadlifts
 
Cash out:
Cargo Net Climb

Thursday, August 8, 2013

CrossFit Kids




 
Warm Up: 
Playing Card Ladder Backs
 
Skill Focus: 
Squat
 
WOD: 
AMRAP in 9 Minutes
1 Forward Roll
3 Burpees
5 Push Ups
7 Goblet Squats
 
Cash Out: 
max bar hang
 
Game: 
Tunnel Tag

Wednesday, August 7, 2013

CrossFit Teens



 
Warm up: 
Tic Tac Toe Rally
 
Skill Focus: 
Back Squat
 
WOD: 
6 Rounds of:
10 Back Squats, 200m Sprint, 1 Minute Rest
 
Results:
Abigail 14:26 43#
Carter 17:17 95#
Daniel 13:40 115#
Austin 18:40 135#
Robert 17:03 145#

CrossFit Kids



 
 
Warm Up: 
Med Ball Pass Drills
 
Skill Focus: 
Wall Balls
 
WOD: 
AMRAP in 8 minutes
10 Wall Balls, 2 Out the back/in the front Runs
 
Cash Out: 
Med ball throws for distance
 
Game: 
Dodge ball

Friday, August 2, 2013

CrossFit Kids




Warm Up: 
Tic Tac Toe Rally
Skill Focus: 
Push Press
WOD: 
10-9-8-7-6-5-4-3-2-1
Burpee & Push Press (10 Minute Time Cap)
Game: 
Farmers and Lumber Jacks