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CrossFit Kids

Intervals + YOGA

Tuesday, February 20th, 2018

Tuesday, 2/20/2018.

Warm up:
Row Relay

Skills/Strength:

skin the cats -> box push

Metcon:
KIDS STATIONS: 3 x 30 sec
jump rope
seated press
burpee box over

PT/T: TEAMS for reps – switch at 30 sec mark
1 min stations x 3
burpee box over
WB
then 6 x each 100 m relay followed by 50 x sit up throw

Interval style WOD

Monday, February 19th, 2018

Monday, 2/19/2018.

Warm up:
Row Relay

Skills/Strength:

skin the cats -> box push

Metcon:
KIDS STATIONS: 3 x 30 sec
jump rope
seated press
burpee box over

PT/T: TEAMS for reps – switch at 30 sec mark
1 min stations x 3
burpee box over
WB
then 6 x each 100 m relay followed by 50 x sit up throw

Grip strength

Thursday, February 15th, 2018

IMG_3834Thursday, 2/15/2018.

WARM UPS:
Box pushes + plank wars

SKILL:
BACKSQUAT + HS

WOD:
PT/T:
50 push ups – 100 m sprint every time you break

KIDS:
SKILL:
Monkey bars
HS

WOD:
7 x HPC
MB Broad jump
MB WL

Rings & backsquats

Tuesday, February 13th, 2018

14183685_1094863503941928_2010672542381404427_nTuesday, 2/13/2018.

WARM UPS

2 x 5 x press outs -> 2 forward rolls -> 10 s2s hop -> duck walk -> 30 x mountain climbers

GROUP HOLLOW HOLD and contralateral drills

SKILL
3 sets of
2 x skin the cats
8 x alt 1 leg squat to box

METCON
3-4 sets
3 x wall walk up
6 x high box jump
9 x BS

*NO YOGA/GARDEN

Strength & sprints

Thursday, February 8th, 2018

1604570_566150586813225_2095589981_nThursday 2/8/18.

Warm up drills:

Skill:
4 x 5 Press
4 x 5 DL

Workout:
5 x 100 m sprints

Tricks, Partner WOD, YOGA!

Tuesday, February 6th, 2018

22491459_1488790254549249_5846312581207151578_nTuesday 2/6/18.

Warm up drills:
Obstacle course

Skill:
3 sets
30 ft Bottoms up hold L/R
3/3 x plate flips
2 knees 2 feet

Workout:

Partners
50 x Box jumps
40 x WB
30 x burpees
20 x t2b
1000 M run

DB WOD

Monday, February 5th, 2018

18033420_1320166118078331_2358274436300197644_nMonday 2/5/18.

Warm up drills:
Single dutch + Balance beam

Skill:
Partner CORE

Workout:

21-15-9
1 arm snatch
burpee over DB

Burpee, throw, sprint, repeat

Thursday, February 1st, 2018

15978076_1226145677480376_3294711015388345975_nThursday 2/1/18.

Warm up drills:
Bodyweight warm up + tumbling

Skill:
2 x 1 min stations stations

  • DU practice
  • 1 leg hold (L/R)
  • HS walk/ hold

Workout:

3 rounds – 30 sec rest
5 x burpees
10 x OH MB throw
100 m sprint

Barbell strength, skill & yoga

Tuesday, January 30th, 2018

16864954_1262615053833438_5372675853097632811_nTuesday 1/30/18.

Warm up drills:
400 m jog + obstacle drills

Skill:
2 sets:
1 x rope climb
30 sec superman
15 x v ups

Workout: BARBELL COMPLEX
3-6-9-9-6-3
HPC
PUSH PRESS
FRONT SQUAT

17.2 Open WOD with adults

Monday, January 29th, 2018

IMG_3850Monday 1/29/18.

Warm up drills:
5 sets
1 x multi directional box jump -> 1 x broad jump -> forward roll -> burpee combo sequence

Workout:

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 35-lb. dumbbells/ Girls 20-lb