Thursday, December 18, 2014

Teen Weightlifting

5-5-3-3-2-1-1 
Back Squat 

AMRAP in 10 mins: 
10 Box Jumps 
10 Dead Hang Pull-ups

Tuesday, December 16, 2014

CrossFit Kids

Warm Up:
Winter Wonderland

Skillwork: 
Squat 

WOD: 
7 minute AMRAP 
3 snowball jumps 
9 climb up the snowy mountain 
12 ski squats 

GAME: 
Snowball Fight

Saturday, December 13, 2014

CrossFit Kids Preschool




Skill:
Press and Squat

Warm Up: 
Reindeer games
Reindeer hops-->Reindeer crawl-->Reindeer run

WOD:
AMRAP in??
Log Roll
Run
5 Press
5 Squat

Game:
Volcano Monster

Thursday, December 11, 2014

CrossFit Kids

Warm Up: 
Slomom Runs/Agility Ladder 

Skillwork: 
Front squat 

WOD: 
Station Rotation 
30 secs 3x j
umping jacks 
front squat 
mountain climbers 
plank 
running reindeer 
rest 

Game: 
Max time bar hangs

Teen Weightlifting

Deadlift 
5-5-5 

21 - 15 - 9 
Deadlift 
KBS 
Air Squat

Tuesday, December 9, 2014

CrossFit Kids

Warm up: 
Obstacle Course 

Skill work: 
Box Jumps 

WOD: 
AMRAP in 8 minutes 
5 box jumps 
10 kettle bell swings 
15 sit ups 

Game: 
Pirate Ship and Relay races

Saturday, December 6, 2014

PRESCHOOL KIDS

Warm Up: 
Obstacle into Forest Land 

Skillwork: 
Forward rolls 

WOD: 7 rounds: 
Bear crawl 
3 squats 
pick up snowball and ice skate to the other end of the gym 
5 jumps over snow 

Game: 
Pirate ship

Wednesday, December 3, 2014

CrossFit Kids

Warmup: 
Musical Buckets 

Skillwork: 
Kettlebell swings 

WOD: 
AMRAP in 7 minutes 
10 farmer carries 
10 kb swings 
20 jump rope 

Game: 
Battleship

Sunday, November 23, 2014

CrossFit Kids



Warm Up: 
Partner station rotation 

Skill focus: 
Hang power clean 

WoD: 
AMRAP in 9 minutes 
7 hang power clean 
7 front squats 
7 push press 
20sec band sprint 

Cash Out: 
Precision jumps

Tuesday, November 18, 2014

CrossFit Kids

Warm Up: 
Dodgeball 

Skillwork: 
Front Squat 

WOD: 
7 minute AMRAP 
8 front squats 
10 mountain climbers 12 side sit ups 

 Game:
Musical Med Balls

Sunday, November 16, 2014

CrossFit Kids






Warm up - 
Dodge ball and burpee introduction 

 WOD - 
teams of 3 1 person working at a time complete the following for time: 
 100 single unders 
75 burpees 
50 box jumps 
25 situps 

 Game - 
musical med plates 

 Lesson of the day - 
TEAMWORK - there is no "I" in team!

Wednesday, November 12, 2014

CrossFit Kids

Warm Up: 
Simon Says

Skillwork: 
Lunges and squats

WOD: 
AMRAP 7 minutes:
8 lunges
8 burpees

Game: 
Hide and Go Crossfit :)

Sunday, November 9, 2014

CrossFit Kids




Warm up - Agility ladder 

Skill- Rope climbs 

 Wod-  Ladder 1-10 ring rows 10-1 burpees 

 Game - storm the castle

Saturday, November 8, 2014

CrossFit Kids Preschool




Warm up:
Obstacle Course
Agility ladder-->bear crawl-->shuffle-->lava rock jumps
Agility ladder-->crab walk-->shuffle-->lava rock jumps

Skill:
Squat

WOD:
AMRAP in???
3 Burpees
Run 
3 Squats

Game:
Volcano Monster

Friday, November 7, 2014

CrossFit Kids


Dynamic warm up 

Skill focus: 
Clean & Jerk 

Wod: 
Teams of four complete with two athletes working at a time 80 lunges 80 clean and jerks 80 single unders 80 ring rows 

Game: 
Musical medballs

Tuesday, November 4, 2014

CrossFit Kids

Warm Up: 
Obstacle/Agility ladder 

 Skillwork: 
Deadlift 

 WOD: 
6 min AMRAP 
5 deadlifts 
5 burpees 
10 mountain climbers 

 Game: 
CF dodgeball

Sunday, November 2, 2014


Warm up: 
Dynamic drills 

Skill: 
Deadlift 

WOD: 
As many cards as possible in 10 minutes. 

Hearts=squats, clubs= push ups, diamonds=tuck jumps, spades= push press, face cards=3 burpees 

Game: 
Oscars trash can

Tuesday, October 28, 2014

CrossFit Kids

Warm up: 
Obstacle Course

Skillwork: 
Jump Rope/Kettlebell

WOD: 
AMRAP in ??
10 single unders
12 kb swings
4 shuttle runs

Game: 
Pizza Pie

Saturday, October 25, 2014

CrossFit Kids Preschool



Warm up: 
Pumpkin relays 

Skill: 
Forward roll 

WOD: 
As many plates as possible in 5 minutes 
5 air squats, carry small plate to other side of gym and place in box
5 box jumps 

Game: 
Finding nemo

Thursday, October 23, 2014

CrossFit Kids




Warm up:
 WAR! Just like the card game but the losing athlete/team has to do an exercise and number of reps corresponding to the suite and number of the winning card. 

Skill work: 
Super slow squat 

Wod:
 3-6-9-12-15 Thrusters In between each set of thruster complete a max plank hold 

Game: 
Pizza pie Abmat pizzas must be balanced on one hand. 
If a persons pizza falls or is knocked off by another athlete they must do a certain number of an exercise prescribed each round.

Tuesday, October 21, 2014

CrossFit Kids

Warm up: 
Single unders/double under intervals 

Skillwork: 
Press 

WOD: 
3 rope pull 
6 front squats 
9 box jumps 

Game: 
Tic-tac-crossfit

Tuesday, October 14, 2014

CrossFit Kids

Warm up: 
Deck of cards warm up 

Skillwork: 
Ring rows 

WOD: 
Station rotation 2 rounds 1 minute each station ring rows russian sit ups (I called them side to side) air squats 

Game: "foot"ball --- played like dodgeball only you have to hit the feet.

Thursday, October 9, 2014

CrossFit Kids







Warm up: 
Obstacle course 

Skill focus: 
Push jerk 

WOD: 
Partner carry the sandbag between cones. At the end each pass they stop and do burpees over the sand bags starting at 7 reps. Each pass they decrease 1 burpee until they get to zero. 

Game: 
Potato sack races

Tuesday, October 7, 2014

CrossFit Kids

Warm Up: 
Watermelon Warm Up 

 Skill work: 
Squat 

 WOD: 
AMRAP 6mins 10 m bear walk 10 squats 10 mountain climbers 

 Game: Mother May I?

Sunday, October 5, 2014

Preschool Kids

Princess Day
Skill Focus:
Angry Gorilla
Squat

Warm up:
Build a Princess Castle
Agility ladder into Castle, then Burpees, Squats and Angry Gorilla

WOD:
Box Jump, Run

Game:
Princess Freeze Tag

Tuesday, September 30, 2014

CrossFit Kids

Warm Up: 
Obstacle Course 

Skill: 
Row 

WOD: 
8 min AMRAP: 
Row (100 m) 
10 squats 
10 burpees 

Game: 
CF Limbo

Thursday, September 25, 2014

CrossFit Kids





Warm up: 

Crossfit baseball

Skill: 
Deadlift

WOD: 
AMRAP in 8 minutes
5 Burpee
10 Front squat
15 Single unders

Game: 
Sprint races

Thursday, September 18, 2014




Warm up: 
Ball toss relays 

Wod: 
Amrap in 10minutes 
3 forward rolls 
30 seconds row 
30 seconds hula hoop 
1 tire drag as a team 

Skill focus: 
Rope climbs and rings 

Game: 
Big jump rope

Tuesday, September 16, 2014

Girl Power - CrossFit Kids (Ladies only today)

Warm Up:
Magical Forest Obstacle Course

Skillwork:
Water !!! Importance of drinking water
Jump Rope

WOD:
30 sec each
3 rounds
Station rotation:
ball toss
jump rope
squat
ring rows

Game:
What time is it Mrs. Fox?

Tuesday, September 9, 2014

CrossFit Kids



Warm up:
Obstacle Course

Skillwork:
Deadlift

WOD:
3 rounds
100 m run
10 deadlifts
10 situps

Game:
Farmers and Lumberjacks

Sunday, September 7, 2014

CrossFit Kids

Warm Up:
Jump rope intervals and KB swings

WOD:
AMRAP in 10
1 cargo climb
10 basketball shots with wall ball (modified wallballs because of his knee)
10 situps
10 jumping jacks

200 m walk for a cool down, we walked together

Then 3x3 rope pulls

Game:
Badmitton

Saturday, September 6, 2014

CrossFit Kids


Warm up: 
 Rowing and agility drills 

Skill focus: 
Hang snatch 

 WOD: 
5 rounds of: 
30s slam balls 
30s rest 
30 s kb deadlift 
30s rest 

Score: 
Total reps

Tuesday, September 2, 2014

CrossFit Kids

Warmup: 
Simon says 

 Focus: 
Jump rope 

 Wod: 
8:00 AMRAP 
10 jump rope 
10 wall ball shots
10 box jump overs 
10 push-ups 

Game: 
Burpee basketball

Saturday, August 23, 2014

CrossFit Kids/Preschool

Warm Up:
Obstacle Course

Skill:
Squat
Fast Floppy

WOD:
Fast Floppy Relay

Game:
Volcano Monster

Wednesday, August 20, 2014

CrossFit Kids

Warm up: 
Simon Says 

Focus: 
Pullups 

Wod:
2 Rounds For Time: 
15 Box Jumps 
15 Walking Lunges 
15 Russian Kettlebell swings 
15 pull ups 
15 burpees 
15 slam ball

Tuesday, August 19, 2014

CrossFit Teens

Warm Up: 
Row/Run/Dynamic 

 Skill: 
Deadlift 

WOD: 
20 Burpees 
10-1 Deadlifts 
1-10  Box jumps 
20 Burpees

Tuesday, August 12, 2014

CrossFit Kids



CrossFit Teens

Warm Up: 
Row, Dynamic Warm Up 

Skill: 
Atlas Stones 

WOD: 
5 Rounds for time:
200m Run 
5 Atlas Stones (70/110) 
10 SlamBalls (35)

Saturday, August 9, 2014

CrossFit Kids

Freeze Faces

Warm Up:
Lava rock jumps
Roll
Agility ladder
Castle 
(5 Squats, 5 Push ups, 10 Jumping Jacks)

WOD:
5 rounds of
5 Box Jumps
bear crawl
5 Air Squats
bear crawl 

Game:
Squat Freeze Tag
and 
Duck Duck Goose


Thursday, August 7, 2014

CrossFit Kids





Warm up: 
Agility ladder 
Med ball run 

Skill focus: 
snatch 

WOD: 
Amrap in 8 minutes 
5 box jump 
10 push up 
15 sit ups 

Every minute on the minute stop and do 2 burps 

Cash out: 
Prowler push/pull

Tuesday, August 5, 2014

CrossFit Teens

Warm Up: 
Run, Sandbag/Box Jumps

Skill:
Back Squats

Wod:
 WOD 1. Bring Sally Up
 WOD 2. Barbell Complex 
AMRAP 
8 Hang Cleans
8 Hang Clean and Jerks 
8 Hang Cleans

CrossFit Kids WOD

Warmup: 
5 min 
5 super-slow squats 
forward roll 
5 walking lunges 
bear crawl 

 Focus/skill: 
OHS 

Wod:
 6 min AMRAP 
10 single unders 
10 oh squats

Thursday, July 31, 2014

CrossFit Kids




Dynamic Warm up

Discussion: What are whole foods?

Skill focus:
Double unders

WOD:
10 rounds of
15 seconds deadlift
30 seconds single unders
15 seconds rest
Score: deadlifts +single unders

Tuesday, July 29, 2014

CrossFit Teens

Warm Up-
Dynamic Warm Up

WOD 1-
EMOM 10 Min.
Even Min. 3 Cleans 70%
Odd Min. 15 Double Unders or
45 Single Unders

WOD 2-
Partner Workout 1 Person working at a time.

115 KBS
100 Sit-Ups
115 Weighted OH Walking Lunges
100 Box Jumps

Thursday, July 24, 2014

Tuesday, July 22, 2014

CrossFit Teens

Warm Up: 
Run, Row, Dynamic 

 Skill: 
 Rope Climb 

 WOD: 
5 Rounds (rest 1:1) 
200m Run 
2 Rope Climbs 
10 KBS 
20 Squats

Thursday, July 17, 2014

CrossFit Kids


Warm Up:

5 minutes
Simon Says

FOCUS:
Pushups and Planks

Wod:
8 min AMRAP
5 box jumps,
6 pushups
7 pullups

Game:
Farmers and Lumberjacks

CrossFit Teens

Warm Up:
Row/Run/Stretch

Skill:
Clean and Jerk and HSPU

WOD:
5 Rounds for Time
500m Row
5 HSPU
10 Wallballs
5 Clean and Jerks

Wednesday, July 16, 2014

CrossFit Kids

Warm up: 
3x ->10 jumping jacks ->5 squats ->15 seconds in the bottom of the squat ->15-second bar hang -> bear crawl ->forward roll 

Focus: 
Thruster 

WOD: 
7 min AMRAP: 
20 Thrusters 3-5# DB’s 
20 Situps 
20 air punches 

Game: 
Farmers and Lumberjacks

Thursday, July 10, 2014

CrossFit Kids





Warm up:
Create your own obstacle course then run it to Michael Jackson's "bad". Stop and do a squat every time you hear him sing "bad"

Skill:
Monkey hangs

WOD:
Every minute on the minute for three minutes complete an amrap of an exercise. Minute one 15 seconds. Minute two 25 seconds. Minute three 35 Seconds. Score is total reps.
Burpees, sit-ups, squats

Game:
3,2,1 up!
Class stand in a circle. On the call of 3,2,1 up a ball is thrown in the air and must be caught. Once the ball is caught, add another in. When both balls are successfully caught add a third. And so on...