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CrossFit Kids

A lotta WB

Wednesday, January 27th, 2016

11035610_796220283806253_622060157064560064_nThursday, 1/28/2016

Today’s lesson plan

Warm up: Dutch jump rope

Skill: duck unders + s2s hop -> support hold -> true push ups -> marching wall squat/iso hold

WOD

Kids

Pre-Teen
Tag team for 100 x WB
10 x WB
1 x shuttle run
After WOD

  • Game
  • Flexibility:couch, runner st

Ring skills and partner “Grace”

Monday, January 25th, 2016

12239480_923453844416229_8039223473367923694_nTuesday, 1/26/2016

Today’s lesson plan

Warm up: 5 sets of ladder drill -> 10′ HS hold variation -> 10′ hollow/plank

Skill: Rings
learn and practice ring rows, dips, pull ups, muscle up progressions

WOD

Kids

Pre-Teen
Partners
I. “Grace”
II. Core cashout: 30 x MB hang levers -> 30 x plank passes -> 30 x slams

After WOD

  • Game
  • Flexibility: cobra / toe reaches

Chipper WOD

Sunday, January 24th, 2016

12347838_931951430233137_7291126015068334928_nMonday, 1/25/2016

Today’s lesson plan

Warm up: Partners complete 100 m forwards + 100 m backwards jog side shuffle -> see saw squats -> alternating hand plank + push up -> bear walk

Skill: Deadlifting – odd objects sandbags/tires

WOD

Kids
200 m run -> pick ups to cone -> burpee + hurdle -> 1/2 rope climb

Pre-Teen
400 m run
200 m farmers carry
10 x burpee + hurdle jump
1 x rope climb

After WOD

  • Game
  • Flexibility: lying twist/ fig 4

On the ropes!

Tuesday, January 19th, 2016

12243585_925078367587110_5307774449819965731_nThursday, 1/20/2016

Today’s lesson plan

Warm up: PVC reaction game

Skill: Pull ups variations and kipping practice

WOD

Kids
1 x rope climb or pulls
10 x jumping lunges
10 x sit ups

Pre-Teen
4 rounds or 6 min AMRAP
1 x rope climb/ ring rows
10 x jumping lunges
10 x sit ups
After WOD

  • Game
  • Flexibility: 1/2 kneeling split

Resistance & power snatches

Monday, January 18th, 2016

12191406_913836202044660_8516283981143573103_nTuesday, 1/18/2016

Today’s lesson plan

Warm up: Jump rope – wall facing squats -> OHS -> 2 forward rolls

Skill: Partner banded resistance drills

WOD

Kids
x power snatch
x burpees

Pre-Teen
12-9-6-3
x power snatch
x burpees

After WOD

  • Game
  • Flexibility: pigeon, upper back

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Box jumps and relay wod

Sunday, January 17th, 2016

12310540_925078374253776_6890898593828253484_nMonday, 1/18/2016

Today’s lesson plan

Warm up: Thruster Koosh ball

Skill: 1-leg box jumps

WOD

Kids
sled push obstacle course

Pre-Teen
Team of 3 tag relay : each must cycle through movements once
A. 100 m sled push, B. 200 m sprint, C. 250 m row

After WOD

  • Game
  • Flexibility: samson, toe reaches

Abs for points!

Wednesday, January 13th, 2016

12241448_923453751082905_2046137085607102200_nThursday, 1/14/2016

Today’s lesson plan

Warm up: Dodgeball

Skill: Abs for Points:
Teams of 2
K: Accumulate 20 points each
PT: Accumulate 200pts using movements:

Ab Mat Sit Ups= 1pt

Toes to Bar= 2pts

GHD Sit Ups= 3pts

10 seconds of Plank= 2pts

10 seconds of Hollow Hold= 5pts

WOD

Kids
1-2-3-4-5-6-7 reps each of
clean and jerk
s2s hops

Pre-Teen

“DEATH BY”
SQUAT CLEAN + LATERAL BB HOPS

or adult class WOD

1 mile run
100 x sit ups

After WOD

  • Game
  • Flexibility: rollers

Pull, squat, jump!

Monday, January 11th, 2016

handstand.jpgTuesday, 1/12/2016

Today’s lesson plan

Warm up: Single dutch, line drills

Skill: Rope Climbs -> Wall facing squats -> OHS

WOD

Kids
5 min of
5 x jump pull ups
5 x squats
10 x jump ropes

Pre-Teen
7 min AMRAP
5 x pull ups
10 x squats
15 x DU

After WOD

  • Game
  • Flexibility: calves, lats

Clean and jerkin’

Sunday, January 10th, 2016

IMG_8525Monday, 1/11/2016

Today’s lesson plan

Warm up: FARMERS AND LUMBERJACKS

Skill: Skin the cats -> 1 legged box squats -> hollow hold

WOD

Kids
4-5 rounds
5 x clean and jerks
30 ft WL
5 x t2b

Pre-Teen
4 rounds
7 x clean and jerks
50 ft DB WL
7 x t2b

After WOD

  • Game
  • Flexibility:upper back, butterfly

Skills and 2 rounder WOD

Wednesday, January 6th, 2016

12345393_927892693972344_8547103417844831591_nThursday, 1/7/2016

Today’s lesson plan

Warm up: MB BURPEE Challenge

Skill: Pull ups and LEVEL 1 sheets

WOD

Kids
Run -> WL to dots for

OH raises and Push ups

Pre-Teen
FOR TIME:
400 m run, then 2 rounds of
15 x KB swings
10 x push ups/plyo plate push ups
100 m walking lunge

After WOD

  • Game
  • Flexibility: Upper back and shoulders / couch