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CrossFit Kids

Unilateral pulls and lunges

Sunday, November 13th, 2016

Monday, 11/14/2016

Warm up: Burpee MB challenge

Skill:
banded slider crawls -> 5 x press outs/dips -> inverted hang

WOD

Kids
2 Rounds RELAY
8 x alt 1 arm snatch
35 ft WL

then 1-2 x 30 stations of jump rope -> sit ups
Pre-Teen & TEEN
2 Rounds:
8 x L 1 arm snatch
50 ft x L arm WL
50 ft x R arm WL
8 x R 1 arm snatch

Immediately after complete:
50 x DU
35 x sit ups

After WOD

  • Game
  • Flexibility:PVC passes, pigeon, couch

Floor pressing

Wednesday, November 9th, 2016

13095867_1014727881955491_2763313865431538735_nThursday, 11/10/2016

Warm up:  MB burpee challenge

Skill:

  • 2 x 1 min of free standing kick ups / HS holds
  • banded resistance drills

WOD

Kids
3 x 10 floor press or push ups
1 x rope climb

Pre-Teen & TEEN
3 x 10 floor press or bench press
1 x rope climb
After WOD

  • Game
  • Flexibility: shoulder (delts, pvc passes)

Coordination and pulling strength

Monday, November 7th, 2016

Tuesday, 11/8/2016

Warm up:
MB Parter:
under overs
1 leg under overs
180 jump catches

Skill:

  • Pull ups and ring rows
  • resisted partner relay game

WOD

Kids

Pre-Teen & TEEN

After WOD

  • Game
  • Flexibility:

Gymnasticky skills and C&J

Sunday, November 6th, 2016

Monday, 11/7/2016

Warm up:
K- animal walks (front hops, broad kangaroo hops, bunny, duck walk, bear walk, inchworm, crab)
PT/T: Line drills

Skill:
10/10 steps Lateral Handstand Walk
Accumulate 2 Minutes Of L Seats
Accumulate 2 Minutes Of Supermans
Accumulate 2 Minutes Of L Hangs

WOD

Kids
5min AMRAP circuit
mountain climbers -> s2s hops ->C&J

Pre-Teen & TEEN
5min AMRAP
30 x mountain climbers
10 x s2s hops
5 x C&J

After WOD

  • Game
  • Flexibility: legs swings. split, PVC passes

Strength and speed

Wednesday, November 2nd, 2016

Thursday, 11/2/2016

Warm up: MB relay

Skill: 10 min to practice skill of choice

WOD

Kids
Broad jump sprint relay

max squats in 1 min

Pre-Teen & TEEN
Part 1: BS 3 x 10 , max distance broad jumps
Part 2: Partner sprints and core

After WOD

  • Game
  • Flexibility: calves and hammy

Thruster and throws

Monday, October 31st, 2016

Tuesday, 11/1/2016

Warm up:
Kids: limbo relay
PT & T: rowing -> limbo drill -> high knees -> forward roll

Skill:
3x
10 toes-to-bar
1 x wall walk up + 10 second hold

WOD

Kids
3 rounds of
12 x Thrusters
6 x OH MB throws

Pre-Teen & Teen
3 rounds of
12 x Thrusters
6 x OH MB throws

After WOD

    YOGA & GARDEN

Halloween team workout

Sunday, October 30th, 2016

10488150_796220253806256_8254482325843035951_nMonday, 10/31/2016

***No kids @ 4pm today!***

***430 class for TEENS AND VARSITY***

Warm up:
2 x 20 on/10 sec off butt kicks and high knees
2 sets
10 x DU -> 5/5 x 1 leg toe touch -> 2 x cartwheels or 15 sec HS hold -> 10 x push ups

Skill:
Complete 3 rounds/ 6 min of work
1 min: 3 x snatch + 3 x OHS
1 min of gymnastic skill of your choice
1 min rest
WOD

Team Chipper!
200 m wt run
10 x 50 ft crawls
31 x Sit up + “pumpkin” toss
10 x candy bag carries
31 x “pumpkin” smashes
200 m wt run

After WOD

  • Game
  • Flexibility: Triangle pose, forearms

Max effort rounds

Wednesday, October 26th, 2016

13346839_1036231096471836_2126031934587411049_nThursday, 10/26/2016

Warm up:
kids : box jump tag

3 sets
High knee ladder drill -> 10 beat swings -> 10 x contralateral super mans -> multi direction jog
Skill:
Plank wars

3 sets:
rolling drill
8/8 x unweighted split squats
1 x rope climb / assisted attempt + progressions

WOD

Kids
bounding box jumps -> 5 x t2b -> 5 x push press -> WL

Pre-Teen & TEEN
3-5 rounds/ 1 min rest
6 x push press
6 x t2b
6 x lateral box jumps
50 ft WL

After WOD

  • Game
  • Flexibility:couch stretch, delts

Snatch Relay

Monday, October 24th, 2016

Tuesday, 10/25/2016

Warm up: Hoover ball

Skill:
3 rounds
30 sec HS hold / HS shoulder taps
15 x DU

WOD

Kids
Snatch relay

2 sets as a group: 7-10 x sit ups -> wt bear crawl -> 10 x mnt climbers

Pre-Teen & TEEN
Snatch review & complete 4 rounds with a partner
6 x snatches
1 x shuttle sprint

then 30 x sit up throws

After WOD

    YOGA & GARDEN

For Theo & the Huff/Walker Family

Sunday, October 23rd, 2016

13315588_1036008126494133_7990115394103583579_nMonday, 10/20/2016

Our hearts go out to precious Theo and his family.  We pay our respects by doing his honorary workout and cherish the moments we were able to share with him. We will never forget that smile…

Warm up: 
10 x ring rows-> WL
10 x broad jump -> 50 m jog
10 x wall facing squats -> butt kicks
10 x push ups -> 50 m jog

WOD

Modified for each class 
“A TRIBUTE TO THEO”
For Time:
22 Cal Row
17x BJ
15x DL
12x C&J
9x FS

Part 2: with a partner
6 x 30 DU*
*6 Bar Facing Burpees after each set of DU

After WOD

  • Game
  • Flexibility: wrists, hammy, calves