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...

Tuesday, July 8, 2014

CrossFit Kids

Warm up:  
Obstacle course 
2 burpees rolling hills forward rolls 
3 squats

Skill: 
Thruster 

WOD: 
AMRAP in 8 
6 thrusters 
9 situps 
13 Jumping Jacks 

Game:
Hide & Seek

CrossFit Kids



Warm up:
 Jump rope 

Focus: 
Press 

Wod:
35 singles 
20 press 
15 push-ups 
10 sit-ups 
5 burpees 
500m row

Thursday, July 3, 2014

CrossFit Kids



Warm up: 

Animal Walks



WOD:
8 to 1
Box Jumps
Push Press


Skill: 

Ropes & Rings


Game: 
CrossFit TicTacToe

Wednesday, July 2, 2014

CrossFit Kids

Warm Up:
Obstacle Course

WOD:
AMRAP in 7 Minutes
10 Situps
10 Box Jumps
10 pushups

GAME:
Med Ball “Clean the House”:
We filled one side of the annex with all different things-small med balls, other balls, abmats, cones, light dumbbells, etc.
Kids pick one item at a time and spring it to other end of the room. To return back to the pile of stuff they have to do anything but walk/run-skip, crab walk, hop, etc.