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CrossFit Kids

Pull up efforts, ANNIE & YOGA

Tuesday, December 12th, 2017

Tuesday, 12/12/2017.

YOGA TODAY

WARM UP: Dodgeball

SKILL & STRENGTH DRILLS:
Pull up drills and max outs

METCON:

1/2 “ANNIE”
25-20-15-10-5
DU
SIT UPS

Pulling skills

Monday, December 11th, 2017

23844960_1524011224360485_9191439437899055105_nThursday, 12/9/2017.

WARM UP:

SKILL & STRENGTH DRILLS:
15 min
1. 1 x peg board attempt or rope climb or 5 strict pull ups
2. Over unders + press out
METCON:

4 rounds / 30 rest
3 x PC
6 x Box jump
9 x push up

Max efforts

Tuesday, December 5th, 2017

16708202_1254293827998894_3101288225188538612_nTuesday, 12/7/2017.

WARM UP
DODGEBALL

SKILL 
CHin over bar challenge
Max broad jump

METCON:
1 x 400 m sprint
50 x sq
1 x 100 m farmers carry

**NO YOGA TODAY!

Picking up, putting down

Monday, December 4th, 2017

24301156_10208256136319895_8148032178513976924_nMonday, 12/6/2017.

Congrats to Isaiah for placing 4th at his CrossFit Competition Sunday! He worked hard, cheered his competition and most importantly, enjoyed the experience!

WARM UP
2 rounds of high knee skip -> forwards, backwards running -> wall climb

SKILL & STRENGTH DRILLS
Deadlifts
3 x 5 with HS practice
1 x 10
METCON
Intervals
seated press
s2s hops
sliders

Lunge & skills

Thursday, November 30th, 2017

18222340_1335899559838320_4753407870369424092_nThursday, 11/30/2017.

WARM UP:
1. jump rope practice
2. Line Drill relay – crab, bear, duck walk, inchworms, br jump

SKILL & STRENGTH DRILLS:
OHWL -> over under + press out ->

METCON:

400 m sprint
Then 10!
box jump
ball slam

“Gwen” & YOGA

Tuesday, November 28th, 2017

IMG_3310em>Tuesday, 11/28/2017.

WARM UP: DODGEBALL
SKILL & STRENGTH DRILLS:

HS lateral walk -> 1 leg drill-> limbo drill
METCON:

Before Grace or Isabel there was Gwen, an old school CrossFit wod that will prove VERY CHALLENGING. The goal is to pick 1 load and go unbroken for all 3 sets. Your score is your time and your load. If 2 athletes choose the same load, the tie breaker is their respective times. Each set is to be performed “Touch-and-go”, no re-gripping with the bar on the floor or in the hang. Rest as needed between sets

“Gwen”
15-12-9
Clean & Jerk

Unique partner WOD

Monday, November 27th, 2017

IMG_3381Monday, 11/27/2017.

WARM UP:
2 x forward rolls -> PVC crawl over -> 5 x push ups ->box overs -> 5 x ring rows

GROUP:
Wall facing squats -> contralateral bird dog -> hollow

SKILL & STRENGTH DRILLS:

2 rounds:
a. Frog stand practice
b1. L sit/ feet up!
b2. hang

METCON:
Partners – Eliminate from bottom
20 x Press/ push press
60 ft x WL
30 x sit ups
40 x burpees

Happy Thanksgiving – NO CLASSES

Thursday, November 23rd, 2017

Thursday, 11/23/2017.

We are closed today, classes resume Monday, 11/27.

 

crossfit-turkey-271x300

Thanksgiving is the time of year we celebrate what we are thankful for. When you gather around the table with friends and relatives at Thanksgiving, give thanks for your good health. It is hard work to live a healthy life, but the rewards are great.

CrossFit Rebels wishes a Happy Thanksgiving to you and your family!

 

Rope Climbs

Tuesday, November 21st, 2017

IMG_3320Tuesday, 11/21/2017.

WARM UP:
HEAD 2 HEAD forwards/backwards challenge

3 x OBSTACLE
box push -> 1-legged hurdle hop -> 8 x push ups  or 8 x roving push ups-> 8 x jump squats
SKILL & STRENGTH DRILLS:

3 sets
1 x rope climb
3 x HS push up or modified

METCON:
TEAM OF 2 – COMPLETE 5 rounds
15 x THRUSTER
50 x DOUBLE UNDERS

Hanging Hero WOD

Monday, November 20th, 2017

Monday, 11/20/2017.

WARM UP:
SKILL & STRENGTH DRILLS:
METCON:

“Coffland”
Hang from a pull-up bar for 4 minutes*

*Each time you drop from the bar, perform:
200m run
10x push-ups