Wednesday, August 30, 2017

Teens






Warm up: row and dynamic drills
Skill focus: hang clean
WOD:
Work up to a 2 rep max hang clean or technique for doubles

Then

AMRAP in 8 minutes
8 box jumps
8 hang power snatch
8 push ups

CrossFit Kids





Skill: Push Press
Warm Up: sprints, Agility ladder drills
WOD:
AMRAP in 5mins of-
5 jumping pull ups
10 push ups
15 squats

Friday, August 25, 2017

Teens




Warm up: Musical Med Balls
Skill focus: pull up
WOD:
Holbrook
10 rounds for time of:
5 Thrusters
10 pull ups
100m run
1 minute rest
Cash out: max set of push ups

Tuesday, August 22, 2017

Teens



Warm up: partner rotations
Skill focus: push press
WOD:
5 sets of 3 Push Press all at a working weight
Then
teams of 4 complete for time:
2k row (plank)
100 burpees (bar hang)
100 box jumps (double kettle bell dl)
(2 athletes working on movements while other two athletes are doing a hold)

Thursday, August 17, 2017

Kids



Skill: Double Unders & Rope Climbs
Warm Up: Dynamic Drills
WOD:
21-15-9
Burped Box Step overs
Kettlebell swings

Teens


Skill: Deadlifts
Warm Up: Dynamic drills
WOD:
Deadlifts 5-5-5-5-5
then:
21-15-9
Burped Box Jumps
Kettle Bell swings

Thursday, August 10, 2017

Kids



Warm up:
Mixed Tabata
Agility ladder drills

Skill: Angry Gorilla Deadlift (using Med ball, then KB)

WOD:
AMRAP in 7mins:
Run loop around gym
5 KB deadlifts
5 push ups

Games:
Doctor Dodgeball.

Monday, August 7, 2017

Teens



Warm up: partner drills
Skill focus: hand stand push ups
WOD:
Partners complete
Run 800m together
100 sit-ups
80 double unders
60 burpees
40 double kettlebell deadlifts
20 handstand push ups
Run 800m together

Saturday, August 5, 2017

WATER DAY





Warm up:
Freeze cones - run around cones, freeze then do one of the following:
- Jumping Jacks
- Walking Lunges
- Squat Jumps

Skill: Squats (fast and slow)

WOD:
Obstacle/Stations:
- At #1, Take Cup fill with water, and complete 3 squats.
- Then walk to # 2 pour water into team bucket.
- Crawl under parallettes on wet gym mat to # 3
- At #3 Get a wet sponge, balance on head and jump through Hula Hoops
- Throw sponge to target
- Start over.

Games:
Target - throw wet sponge, and get it to stick on the target.

Thursday, August 3, 2017

Kids

Warm up: Agility ladder
Skill focus: row
WOD:
AMRAP in 10 minutes
Row 100m
Sprint 100m
10 push ups
Game: kids choice

Teens






Warm up: dynamic drills
Skill focus: deadlift
WOD:
Deadlift-build to a heavy single or work on form
Then
Partner AMRAP in 10 minutes (one person working)
10 calories assault bike
10 sand bag bear complexes
Power clean
Front squat
Shoulder to overhead
Back squat
Shoulder to overhead
*alternate every complex