Tuesday, May 27, 2014

CrossFit Teens












Mini_Murph:
1 Mile Run
(10 Rounds)
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

CrossFit Kids

Warm up:
Sprint Mash up

Skillwork:
Jump Rope
Single Unders/Double Unders/Double Under Attempts
WOD:
Mini Annie
25-20-15-10-5
Double Under Attempts/Single Unders
Sit ups

Game:
Hide and Find Crossfit

Friday, May 23, 2014

CrossFit Kids




Warm up:
Station rotation row, burpee, air squat, lunge

Skill focus:
Shoulder press

WOD:
For time
5 dead lift
50m row
10 dead lift
100m row
20 dead lift
200m row

Cash out:
Rope climbs

Wednesday, May 21, 2014

CrossFit Kids

Warm up:
3 rounds
forward roll -> 10 jumping jacks -> bear crawl -> 5 squats -> duck walk ->run

Skillwork:
Plank

WOD:
4 rounds
5 burpees
10 push presses
5 squat jumps
100 meter run

Game:
Crossfit cards

CrossFit Teens


Warm up: 
Dynamic drills


Skill focus: 

Push press


WOD: 
5 Rounds of:
10 push press 
10 burpees 
200m run



Cash out: 

Rope climbs & cargo net

Teens

Warm up:
Obstacle Course

WOD:
14 Minute AMRAP:
1 Box Jump 
1 Burpee
2 Box Jumps
2 Burpees
3 Box Jumps
3 Burpees.......
200 Meter Runs at 5 reps, 10 reps, 15 reps and 20 reps


Tuesday, May 20, 2014

CrossFit Teens

Warm UP:
Line drills + Run

Skill: 
Shoulder to Overhead

WOD:
5 Rounds of the Time
10 Shoulder to Overhead
10 Burpees
200 meter Run 
(rest 1:1)

Thursday, May 15, 2014

CrossFit Kids


Warm up:
Row

Skill Focus:
Clean

WOD:
4 rounds
10 box jumps
20 single unders

Tuesday, May 13, 2014

CrossFit Teens

Warm Up:
Run/MedBall Run

Skill:
Rope Climb

WOD:
20-18-16-14-12-10-8-6
WallBalls
Sit-ups
200 Meter Run between sets

CrossFit Kids

Warm up: 
Obstacle course -
Bear Crawl -> 10 mountain climbers -> forward roll -> cone jumps (3 rounds)

Skillwork:
Push Up --- Scales and Progressions

WOD:
3 rounds of:
4 plate walks
10 walking lunges
5 push ups
3 burpees

Game:
Bucket Toss

Thursday, May 8, 2014

CrossFit Kids





Warm up:

Sled races

Skill: 
Wall ball

WOD:
Death by wall ball/med ball sit up

Every minute on the minute increase by 1 rep of each movement until you cannot complete the reps within the minute

Game:
Bumper plate bowling

Wednesday, May 7, 2014

CrossFit Teens




 
Warm Up:
Dynamic Warm Up/Run

Skill: 
Rope Climbs

WOD:
Hopper!!!!!

Tuesday, May 6, 2014

CrossFit Kids



Skillwork:
Forward Roll

Warm up:
Obstacle:
forward roll
slolom run
10 jumping jacks
3 broad jumps
bear crawl

WOD:
Run
10 push ups
10 thrusters
10 toe touches
10 push press
10 sit ups
10 squats
Run

Game:
Farmers and Lumberjacks

CrossFit Teens

Warm Up:
Run/Dynamic Drills

Skill:
Deadlift

WOD:
10 Rounds 
10 Deadlifts
200 M Sprint

Sunday, May 4, 2014

CrossFit Kids




Warm up:
Dynamic drills

Skill:
Shoulder press

WOD:
4 rounds for time
10 wall balls, 10 rings rows
Game:
???