Monday, July 27, 2015

Summer Teens





Warmup:
50 Cal Row

Skill:
Clean and Jerk

WOD:
AMRAP in 10:00
Row 10 Calories 
12 Toes to Bar
15 Clean and Jerks

Skill: 
Peg Board

Jordan 3+3
Aidan 4+11
Austin 4
Carter 3+25
Kate 3+25
Alex 3+32
Chloe 3+8
Sydney 3+4
Becca 4+10

Sunday, July 26, 2015

Teen Weightlifting


Strength: 
Bench Press All at 80% of 1 RM 
5 x 5 
1 x 4 
1 x 3 
1 x 2 
1 x 1 

Body Weight Sled Pull - 350 Meters

Preschool




Skill:
Squat on Planets

Warm Up/WoD:
Blast off

Game:
Meteor Ball...and Duck Duck Goose...and Big Wolf what time is lunch

Saturday, July 25, 2015

Summer Teens

7.22.15

Warmup:
400m Run
agility

Skill:
Back Squat

WOD:
AMRAP in 10:00
Back Squats 33#/45#
200m Run each time barbell is put down

Aidan 65
Kate 100
Becca 96
Carter 92

Summer Teens

7.20.15

Warmup:
200m Sandbag run
Agility

WOD:
Teams of 2  1 Athlete working at a time
100 Sandbag burpees
100 Sandbag cleans
400m run

Austin/Sydney 17:32
Becca/Kate 15:48
Aidan Carter 19:16

Summer Teens

7.15.15

Warmup:
500m Row
Agility Ladder

Skill:
Hang Power Clean

WOD:
AMRAP in 10:00
25 Wall Balls
25 Toes to Bar
25 Hang Power Cleans

Aidan 93# 147
Alex 83# 115
Carter 125# 123
Chloe 90# 125
kate 60# 135
Sydney 35# 125

Monday, July 20, 2015

Preschool

Skill:
Deadlift

Warm up:

Water balloon relay

Move between cones the way the coach says, handing off the water balloon to the next athlete.

WOD:
"Lily Pad AMRAP"

Hop around numbered lily pads. If the coach calls your number go into the pond (hula hoop) and do 3 deadlifts with the ball.

Game:
Sponge toss
One athlete holds the hula hoop while the others take turns trying to toss wet sponge into the hoop after doing the exercise the coaches says.

Friday, July 17, 2015

CrossFit Kids

Warm Up:
Design your own obstacle course
Skill:
Push Press
WOD:
AMRAP in 8 minutes
1 pass through agility ladder
10 push press
5 box jumps
Game:
Slider Tag

Teens


WOD:
For Time
7-5-3
Squat Cleans @ 185
Bar Muscle Ups

Thursday, July 16, 2015

Kids






WARM UP:
An Indian ball medicine run ended in the annex for "Med Ball Madness"

Kids lined up shoulder to shoulder and did a burpee on the medicine ball and instead of clapping they pass the ball to the next person in Line and hold a plank till the last person goes. Reversed the order for the second time around.


SKILL:
Hang Clean

WOD:
MINI CrossFit kids boot camp

3 sandbag burpees coupled with 3 sandbag hang cleans.

Run 200 meters

Relay style two teams.


GAME:
PizzaDelivery

Tuesday, July 14, 2015

Preschool






Skill:
Shoulder press

Warm up:
Planet exploration
Travel through space, land in a planet that you can only get around on a certain way (bear crawl, hop, etc)

WOD:
"Moon rock collection"
3 rounds of charge the space ship (10 shoulder press), collect a moon rock and take it back to the ship

Game:
Catch the alien
One athlete must catch all the aliens using a hula hoop. When an alien gets caught they go to the alien jail and do three squats.

Monday, July 13, 2015

Summer Teens

Monday 7.13.15

Warmup: Crossfit Baseball
forward roll 5 air thrusters/lunge 5 HSPU/reverse lunge 5 lateral jumps/run home

Skill: Thruster

WOD: "Fran"
21-15-9
Thrusters
Pull-ups

Becca 8:05
Sydney 7:35
Carter 8:24
Chris 8:49
Chloe 7:32
Aidan 6:02
Daniel 7:06
Austin 6:30

Sunday, July 12, 2015

Preschool


Warm-up:
Snowball throws (throw a ball and wherever it lands, do x exercise)

Skill:
Box jumps (plate jumps)

Wod:
"Reindeer Games" AMRAP in 5
Jump Roofs (box jumps)
Fly through sky (airplane run)
Leap over trees (jump over cones/abmats)

Game:
XMAS CATCH
Everyone got a character and one person was it and called a character name and tried to tag them as they ran across.

Teen Weightlifting





Strength:
Press - 1RM

WOD:
Fight Gone Bad Style
3 Rounds of 1 minute at each station with 1 minute rest between rounds:

Push Press #45
Box Jumps 24"
Battle Ropes
Sit ups

Wednesday, July 8, 2015

Summer Teens




Warmup: Band Sprints

Skill: 1 RM Hang Snatch

WOD: AMRAP in 10:00
10 Hang Snatches
20 Push-ups
30 Box Jumps

Chloe 45# 121
Becca 63# 170
Kate 35# 135
Alex 53# 130
Aidan 53# 140
Carter 65# 142
Chris 53# 140

Monday, July 6, 2015

Summer Teens

Warmup: 20 Cal Row

Skil: Sumo Deadlift High-pull

WOD: Fight Gone Bad

3 Rounds 1:00 per station

Wall Ball
Sumo Deadlift High-pull
Box Jump
Push-Press
Row 
Rest

Daniel 244
Chloe 209
Chris 206
Sydney 211
Becca 251
Alex 216
Kate 285
Carter 231
Austin 291
Aidan 233

Wednesday, July 1, 2015

Summer Teens



Warmup: 
3 Rounds 
10 Mountain Climbers 
10 PVC Good Mornings 
10 Paralette Shoot-throughs 

Skill: Deadlift 

WOD: 
21-15-9 
Deadlift 
Box Jump 
EMOM 5 Burpees 

Skill: Run 800m