Wednesday, September 30, 2015

Teens






Warm Up:
CrossFit Baseball
Forward Roll--> 5 Squats-->5 Box Jumps-->Toes to Bar Progression

Skill:
Hang Power Clean

WOD:
AMRAP in 12 Minutes:
6 Hang Power Cleans
9 Push-ups
12 Box Jumps

Kids


Skill: 
Plank 

WoD: 
6 rounds 
10 side to side hops 
10 sit ups 
10 push ups 

Game: 
Cone tag

Tuesday, September 29, 2015

Teens




Skill: 
Hollow rocks/ super mans 
Pull-ups

Strength: 
Deadlift

CrossFit Kids




Today's class focused on team building and trust. We dedicated today's WOD to the armed forces 

Warm up: 
Obstacle course and then army crawl game. Then burpee log roll over a friend. 
Skill: buddy carry 

WoD: 
Operation save a soldier 
Amrap in 7 minutes
3 burpee 1 forward roll across the field
Cross the stream on the plank (Balance beam) 
Army crawl under the brush 
Carry supplies to wounded soldiers across the field (dumbell carry to target) 
Then save your soldier and bring him home (buddy carry) 


Sunday, September 27, 2015

Kids




Warm up: 
Relay races 

Skill focus: 
Shoulder press hold up the sky 

WOD: 
Team station rotation 
9minutes switching every minute 
Shoulder press
Box jump 
Rest

Game: 
Farmers and lumber jacks

Saturday, September 26, 2015

Kids





Skill: 
Squats -super slow, super fast, find different objects and show how you would squat with it (PVC, KB, Box, Barbell) 

WOD: 
Tabata Mash up-- Squat- Jumping Jacks, Squat- Box Jumps, Squat- Sit- ups, Squat- Sprints x2 

Game: 
Relays

Kids

Warmup: 
Obstacle Course 

Skill: 
Thruster 

WOD: 
5:00 AMRAP 
10 Thrusters(PVC) 
5 Push-ups 

Game: 
Neighbor's Yard

Teens

Warmup: 
250m Row/Agility 

Skill: 
DB Snatch 

WOD: 
8 Rounds 
12:00 Cap 
5 Push-ups 
10 DB snatch(alternating) 
15 sit-ups

Teens






3 rounds: 
1 minute at each station 
Station 1: burpees 
Station 2: mt climbers 
Station 3: push press 
Station 4: squats 
Station 5: tuck jumped 
Station 6: 1 min rest 

Cash out: 
800 meter sled pull in teams of 2/3 #45/90 lbs

Monday, September 21, 2015

Preschool


9/21 Sports Day! 

Focus: 
Wall Balls 
Warm up: Wall Ball Basketball Shoot on the count of 3,2,1, go get down to the hoop (two boxes, one upside down on top of the other) the way the coach tells you (run, skip, hop, etc) and take a shot in the hoop by doing a wall ball. 

WOD: 
AMRAP in 5 minutes 
CrossFit Baseball- Hit the ball and the run the bases. 
1st-3 squats
2nd- 3 push ups
3rd-3 Burpees 

Game: 
Soccer Shoot Dribble the ball to the net (weight bench) and take a shot

Saturday, September 19, 2015

Kids


Warm- up: 
Dynamic Drills 


Skill: 
Handstand 


WOD: 
AMRAP in 7 
5 push press 
10 air squats 
1 handstand max hold or walk- up 
1 cartwheel or log roll down the gym 


Game: 
Red Light Green Light

Teens




Warm up: 
 400 meter run Dynamic stretches 

 SKILL:
 Squat work Wall balls 

WOD: 
For time 4 rounds 400 meter run 15 wall balls 

Cash out
 Partner burpees Get to 80 Burpees as partners for time

Preschool


Skill:
Press

Warm Up:

Farmers and Lumberjacks

WOD:
5-6-7-8-9-10 Press
Bear Crawl
Sprint

Game:
Cookie Monster what time is lunch?
Duck Duck Goose

Thursday, September 17, 2015

Kids


Warm up: 
Whip, nae, nae 

Skill: 
Wall ball 

WoD: 
Partner AMRAP in 8 minutes 
10 med ball sit ups 
10 med ball toss 
10 wall balls (5 each) 
10 slam balls (5 each) 

Game: 
Neighbors yard

Teens








Warm up: 
Dynamic drills 

Skill: 
Push press 
3-3-3-3-3 

WoD:
10 to 1 Push Press 
1 to 10 Alley Runs

Teens





Warmup:
250m Row/Agility

Skill:
Back Squat

WOD:
4 Rounds 
AMRAP in 2:00
5 Back Squats
5 Box Jumps

Skill: 
Handstand

Sydney 55x4 2+5, 2+5, 3, 2+9
Chloe 65x7 3+1, 3+2, 2+9, 3

Wednesday, September 16, 2015

CrossFit Kids

Warm up: 
Obstacle course 

Skill focus: 
Super slow squats 

Wod: Amrap in ? (about 10 minutes)
 1Balance beam traverse 
2 Forward roll 
3 shuttle sprints 
4 burpees 
5 air squats 

Game:
Farmers and Lumberjacks

Teens





WARM UP: 
 400 meter run 

Obstacle course: 
(6 min AMRAP) 

8 Box jumps (varying sizes) -->Monkey bars (modification 5 ring rows) -->50 ft of mixed dynamic stretches-->Agility ladder-->Sprint back to the beginning 

SKILL: 
Box jumps 

 WOD: 
Partner WOD 
Bear crawl 500 ft 100 Box Jumps 
100 Air squats 
100 Burpees Bear Crawl 
500 ft 

WARM DOWN: 
 Active stretches

CrossFit Kids

Super Hero Day

Focus: 
Superman's 

WOD: 
Stations of 4 different colored cones as stations. 
 1. Supermans 
2. Boulder smash (slam balls) 
3. Abs like Capt. America (sit- ups) 
4. Spidey Walks (bear crawl) 

Game: 
Freeze Tag

Tuesday, September 8, 2015

CrossFit Kids

Warm- up: 
Piggy back race 

Skill: 
Jump Rope (EMOM for 5 minutes, 5 single unders for Becca and Noah- 15 for Grace) 

WOD: 
4 RDS Walking Lunges 
5 strict press 
10 squats 
15 sit- ups 

Game:
Pizza Tray

Tuesday, September 1, 2015

Kids





Warm up: 
Tabata tantrums 

Skill: 
Plank wars 

WOD: 
For time 
18 thrusters 
2 runs 
12 thrusters 
3 runs
6 Thrusters 
4 runs 

Game: 
Crossfit Simon 
Body weight movements are added to a sequence one by one. Athletes must recall order by completing movements