Preschool

Meet in the Pirate Ship...

Skill:

Captain Hook Squats

Warm Up:

Walk the plank-->Run through the cage--> Bear Crawl

WOD:

10-5-5

Pixy dust burpees

Flap wings and run

Skill:

Pick a Veggie

Game 1:

Find the Veggies

Game 2:

Cookie Monster What time is Lunch

Summer Teens

Choose Your Own Adventure:
 First, select from the following:
A. Row 500M
B. Run 400M
C. 100 Double Unders

If you selected A. then either choose:
1. Pull-ups (butterfly, kipping, strict, weighted, band or L-pullups)(30 reps)
2. Sit-ups (GHD, KTE or V-ups) (30 reps)

If you selected B. then either choose:
1. Dips (paralette or ring dips) (30 reps)
2. Push-ups (regular, ring or clapping) (30 reps)

If you selected C. then either choose:
1. Walking Lunges (overhead, weighted or Dumbbell)(30 reps)
2. Air Squats (30 reps)

Based on the "adventure" you chose above you must complete the next exercise (15 reps).
A. + 1. = Thrusters
A. + 2. = WallBalls
B. + 1. = Deadlift
B. + 2. = Sumo Deadlift High Pull
C. + 1. = Shoulder Press
C. + 2. = Push Press

 You will complete 3 Rounds of your Adventure for time.

Cam C+1
Aidan A+1
Jacob A+2
Becca A+1
Chloe A+1
Sydney B+1

Thank you to all of the athletes that participated in the summer program. I look forward to seeing you next year!

Kids

Warm up: 

Agility ladder and lilly pad leaps 

Skill: 

Vine Swings 

WOD: 

SHARK ATTACK!!! 

AMRAP in 6 3 bait tosses (wall balls) 

1 vine swing across the ocean 

5 rock jumps (box jumps) 

1 beach burpee then shell toss (from a target throw a ball into the basket)

Summer Teens

Warm Up:

MedBall Run

Skill:

Muscle Up

WOD:

"Annie Amp'd Up"

50-40-30-20-10

5-4-3-2-1

Double Unders

Sit-ups 

Muscle UPs

Kids

Warm up: 

Dynamic drills 

Skill: 

Hang snatch 

WOD: 

As many cards as possible in 12 minutes. 

Suite cards are assigned push press, burpee, 2xjump rope and goblet squat; number on card indicates reps. Any face card is a sprint. 

Cash out: 

Cage climb

Summer Teens

8.21.15

Warmup:

Row

Leap Frog Races

Skill:

Wall Ascent 

WOD:

4 Rounds

250m Row

1 wall ascent

5 burpees

1 wall ascent

Results:

Austin 9:02

Aidan 13:12

Jacob 9:54

Daniel 9:40

Sydney 11:47

Chloe 10:57

Becca 9:30

Kate 9:46

Ca$h out:

Teams of 2

Max Ascents in 1:00

Daniel/Chloe 9

Austin/Sydney 12

Jacob/Becca 10

Kate/Aidan 10

Summer Teens

8.19.15

Warmup:

400m Run
Agility Drills
Med-ball Eliminator

Skill:

Kettlebell Swing

WOD:

"Viking Helen"

3 Rounds
500m Row
21 Kettlebell Swings
12 Pull-ups

16:00 Cap

Austin cap+23
Aidan 15:58
Jacob 15:21
Kate cap +33
Becca cap+22
Chloe cap+11
Sydney Cap+33

CrossFit Kids

Warm Up: 

Get to Know you
Dynamic warm up 

Skill Focus:
Front Squats

WOD:
Station Rotation

1 minute at each station, 2 rounds

Battle Ropes

Push Press

Front Squat

Slam Ball 

Rest 

Cash out:
Monkey hangs & 360's

Summer Teens

Warm-up:

400m Run/Agility Drills

Skill: 

Max Height Box Jump

WOD:

21-15-9

Wall-Ball

Box Jumps

Ray 39" 6:46

Carter 39" 4:25

Sydney 23" 7:51

Chloe 34.5" 7:50

Daniel 43" 4:20

Alex 38" 5:50

Becca 32" 5:33

Kate 29" 6:50

Cameron 37" 6:40

Preschool

Animal Day!
Skill:

Giraffe Squats and Presses

Warm Up:

Animal Obstacle Course

WOD:

Birdy Birdy...

Birds (Kids) have a nest ( a plate) and they do one burpee prior to gathering food for their nest. Once all the food is gathered we then replace the food back to it's home (a plyo box).

Game:

Red Light Green Light

Cookie Monser what time is lunch

Skill:

Box Jump off

Summer Teens

Warmup:

400 M Run/Agility Ladder

Skill: 

Dumbbell Snatch

WOD:

Death by DB Snatch and Burpees

 minute 1 perform 1 DB Snatch and 1 Burpee

minutes 2 2 DB Snatch 2 Burpees

etc... until failure to complete required # of reps within the minute

Daniel 9+18

Ausin 10+21

Braden 7+15

Carter 9+20

Alex 8+16

Kate 8+16

Chloe 8+13

Summer Teens

Warm-up:

Med-ball Run/Drills

Skill:

Pull-ups

WOD:

1/2 Angie

50 Pull-ups

50 Push-ups

50 Sit ups

50 Squats

Alex 12:58

Aidan 9:29

Austin 12:05

Becca 9:15

Carter 10:40

Chloe 14:10

Kate 12:20

Steve's Club Leadership Camp 2015

Teen Weightlifting

Deadlift and Press

Kids

Warm up:
CrossFit baseball

Skill: Dumbell snatch
WoD:
Infinity ladder of right arm dumbell snatch, left arm dumbell snatch, burpee.

Add one rep each minute

Game:
Capture the Med Ball

Kids

WARM UP:

Dynamic Drills

SKILL:

Push press

WOD:

3 rounds for time:

5 push presses
7 push ups
9 air squats


GAME:

 Plank wars!