Thursday, April 30, 2015

Teens




Warm up:
Run --> Agility Ladder-->Bear Crawl

Skill:
Pull-ups
Plank Wars

WOD:
AMRAP in 20 
1 Partner runs
1 Partner does rounds of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats


Wednesday, April 29, 2015

Teens


Warm up:
Med Ball Indian Run

Skill:
Push-up
Plank Wars/Games/Skillz

WOD:
100 Single Unders
20 Box Jumps
20 Burpees
(AMRAP in 12 minutes)

Finisher:
Med Ball Indian Run

Preschool






Skill:
Planks & push ups

Warm up:
Pirate, Plank or Cockroach
Kids run around until coach calls "Pirate, Plank or Cockroach" pirate=stand on one foot, plank=plank position, cockroach=lie on floor and wiggle arms and legs

WOD:
"Pirates Gold"
5 rounds
swim to the boat (run)
Climb the plank (weight bench)
Pick up the gold (5 squats)
Walk the plank and jump (weight bench)
Swim to island (run)
Put down the gold (5 push ups)

Game:
Parrot races
The pirate runs across the gym whatever way they want and then the parrots race across mimicking the pirate.

Teen Weightlifting




Deadlift
3 @ 80% every minute for 10 minutes

WOD:
21-15-9
Deadlift
Box Jump

Tuesday, April 28, 2015

CrossFit Kids

Warm up: 
Musical Med Balls

Skillwork:
Front Squat

WOD:
10 front squats
10 push ups
200 m run

Game:
Fruit Monster

Wednesday, April 22, 2015

Preschool


Skill:
Forward Rolls

Warm up:
Volcano jumps
Climb the volcano and jump down (on to the mat)! Then get to the cone the way the coach tells you! Run back!

WOD:
Hot Lava
Don't step in the lava!
AMRAP in 5m
Forward Roll
Box jump
Plate hops

Game:
Volcano monster!

Tuesday, April 21, 2015



WARM UP:

AMRAP 5 mins

100 meter run into the jungle
5 Air Squats under the branches
2 (5 second monkey hangs with noises) through the trees
1 Box jump over the hills
1 Rope swing over the swamp
1 forward roll under the "booby traps"

SKILL:

Deadlift

WOD:

AMRAMP 5 minutes

5 Deadlifts
5 Push-ups
5 Sit ups

GAME:

Run Chicken Run

Teens





Warm Up:
CrossFit Baseball

Skill:
MedBall Clean

WOD:
7 Minute AMRAP 
7 Med Ball Cleans
7 Push-ups

CrossFit Kids Bears


WARM UP: 
 5 rounds 
 100m run outside 
10 air squats 
Agility ladder 
5 burpees 
Walking lunge to cone 

 SKILL: 
Sumo deadlift high pull 

WOD: 
5 rounds as quick as possible! 
 Lunge to box 
10 box jumps 
5 sumo deadlift high pulls 
Bunny hop to cone 
Sprint back to beginning 

 GAME: 
 PIZZA DELIVERY!

Thursday, April 16, 2015

Teens






Warm up:
2 Rounds
Prowler Push --> Run

Skill:
Front Squat
Push-up

WOD:
3 Partner teams:
Partner A- Front Squat
Partner B-Push-up
Partner C- Run

rotate and timer on the run!

Wednesday, April 15, 2015

Teens




Warm Up: 
Dynamic Drills 
Medball Indian Run 

Skill:
Rope Climbs

WOD:
Snakey
20 Front Squats Medball
15 Burpees
20 Box Jumps
25 Sit ups
5 Wall Walks

Finisher:
800 Meter Run

CrossFit Preschool




Skill:
Press
Stink Bugs

Warm up: 
Hopscotch

Workout:
Obstacle course
Jump-->Log Roll-->Skip-->Run--->Snake

Game:
Cookie Monster -What time is lunch?
Duck Duck Goose

Skill:
Hang from the rings!

Tuesday, April 14, 2015

CrossFit Kids


WARM UP:
4 Rounds of:

20 seconds single unders
20 seconds air squats
20 seconds monkey hangs

SKILL:
Hand Stand Push Up

Progression:
1. Stink bugs
2. One legged kick ups
3. Two legged kick ups to the wall
4. Hand stand again wall
5. Attempt hand stand push up

WOD:
AMRAP In 5 minutes

10 wall kick ups
5 Frog jumps
5 Stink Bugs

GAME:
Run-Run- Chicken Go Home

All kids to one side of the gym with one "catcher" in the middle. The catcher says "Run-Run- Chicken Go Home" and all the "chickens" have to run to the other side of the gym with out getting caught by the catcher. Those who are caught then become the catchers helpers for the subsequent rounds until there is only one chicken left! Last chicken becomes the catcher!

Monday, April 13, 2015

CrossFit Kids

 
Warm up:
Sled drags and races followed by fast feet and burpees!

Skill:
Thruster

WOD:
75 Thrusters for time with EMOM 50M sprint!! 
Outside in the sun:)

Game:
Baseball!!! 

Lesson:
Diversity

Friday, April 10, 2015

Crew Team


Warm Up:
Crossfit Dodgeball

Hit in the arm - 10 push ups
Hit in the leg-  10 air squats
Hit in the stomach- 10 sit ups
Hit in the head- 10 burpees

Skill:
Thruster

WOD:
CrossFit baseball-

Start off with a forward roll
Lunges to first base l
10 thrusters (weighted/ unweighted)
Lunge to second base
10 burpees
Lunge to third base
10 toes to bar/ knees ups
Lunge to home plate
10 tuck jumps

Scream or team A or B

(10 minute AMRAP)

Finisher:
Light 800 meter run

Teens


Strength:
Bench Press 5x5

WOD:
1/2 Cindy

CrossFit Kids






WARM UP:
Obstacle course:

5 squats->agility ladder->jumping->push up-->Crab walks-->Jacks-->Leap frog


SKILL:
Monkey hang/ Pull Ups
Engaging and disengaging shoulders in hang


WOD:
Cross Fit Baseball

1- Forward Roll
- lunge to first base
1st-- 10 second monkey hang/ 5 pull ups
- bear crawl to second base
 2nd-- 10 burpees
- lunge to third base
 3rd-- 10 air squats
- crab walk to home plate
 Home plate 10 tuck and jumps

AMRAP In 7-10 mins

GAME:

Musical med balls!

Wednesday, April 8, 2015

Preschool



Skill focus:
Angry gorilla (deadlift)

Warm up:

Wild animals
Athletes become wild animals that run to the end of the gym and knock over all the cones!

WOD:
"zoo amrap"
AMRAP in 5 minutes
5 angry gorillas
Bear crawl
2 monkey hangs
Cheetah run

Game:
Hungry hippos

Tuesday, April 7, 2015

CrossFit Teens






Warm Up:
Agility Ladder--> High knees--> Butt Kicks--> Bear Crawl

Skill:
Pull-up

WOD:
AMRAP in 10 Minutes
DB Push Press, 10 reps 
DB weighted Lunge to box
DB weighted Step-up, 10 Reps
DB weighted lunge back...

Skill:
Pistol



CrossFit Kids





WARM UP:
Obstacle course!

Log roll across mat
Agility ladder
Sprint back to the beginning l

SKILL:
Forward Roll

WOD:
7 min AMRAP

10 Med Ball tosses (with partner)
20 air squats
30 ft partner med ball hands free carry


GAME:
Pizza Delivery!

Saturday, April 4, 2015

CrossFit Preschool

Skill: Press
Warm Up: Egg Scramble
WOD: Press, Run, Jump
Game: Cookie Monster ("what time is lunch")