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CrossFit Kids

Snatches

Wednesday, December 17th, 2014

1505239_712096058885343_8314383349848782795_nThursday, 12/18/2014

Today’s lesson plan

Warm up: Broad jumps -> bear crawls -> single leg hops -> forward rolls -> squats/OH squats

Skill: Wall facing HS hold and forward roll out into standing

WOD

Kids
6 x PVC Hang power snatch
6 x burpees
12 x jumpropes

Pre-Teen
Part 1) Power snatch 5 x 3

Part 2) 2 Rounds of
10 x Hang power snatch
10 x burpees
50 x Double under/speed rope or 100 x singles

After WOD

  • Game
  • Flexibility: Kids pick

One arm weight training

Monday, December 15th, 2014
1472012_547915281970089_1130173789_n

Adri! After she ran a 5k!

Tuesday, 12/16/2014

Today’s lesson plan

Warm up: As a group do 5 super-slow squats -> 5-10 seconds in the bottom of the squat -> bear crawl -> cartwheels -> 5 vertical jumps -> 25-meter high-knee skip -> 25-meter side shuffle

Skill:
A. Pull ups
B. Proper midline stability when doing one-armed dumbbell movements

WOD

Kids
5 hang power cleans
5 push presses
Walking lunges

Pre-Teen
8:00-10:00 AMRAP
3 one-armed hang power cleans, 5#15# dumbbell
3 one-armed push presses
3 one-armed weighted lunges
3 one-armed front squats
Switch arms

After WOD

  • Game
  • Flexibility: delts, couch

Sprints and hollow body

Sunday, December 14th, 2014

IMG_5105.JPGMonday, 12/15/2014

Today’s lesson plan

Warm up: Speed ladder drills and dot drills

Skill: Hollows and stability ball pass relay

WOD

Kids
Part 1: re test 100m sprint

Part 2: 5 rounds or 5 min
5 x sit ups
5 x push ups
50 m run
10 x mountain climbers

Pre-Teen
Part 1: re test 200m sprint

Part 2: 3 rounds
10 x sit ups
10 x push ups
100 m sprint
40 count mountain climbers

After WOD

  • Game
  • Flexibility: Pike stretches and bridge ups

Skills and obstacle course

Wednesday, December 10th, 2014

10653552_700256150069334_7457323638818058348_nThursday, 12/11/2014

Today’s lesson plan

Warm up: – hold in plank until someone un-tags you

Skill: You pick! 10 Minutes to work on goals/weaknesses/level sheets

WOD

Kids
Outside obstacle course
Wall climbs – running – tire jump ins – hurdle hop overs – sled push

Pre-Teen
1 x wall climb -> sprint -> 4 x tire flips -> hop over hurdles -> sled push to finish
After WOD

  • Game
  • Flexibility: pigeon – lats

Partner work and jumping!

Monday, December 8th, 2014

IMG_0851.JPGTuesday, 12/9/2014

Today’s lesson plan

Warm up: Teams of 2 complete 2 rounds of
10 x Alternating plank push ups
10 x alternating superman + hollow
10 x sit up + throw

Skill: HS practice, clockwork planks

WOD

Kids
Partners!
6 x Alternating plank push ups
6 x alternating superman + hollow
6 x sit up + throw/rolls

Pre-Teen

35 x double unders or speed rope/ 70 x singles
then 3 rounds of
5 x V ups ups
10 x box jumps
then 35 x double unders or speed rope/ 70 x singles
After WOD

  • Game
  • Flexibility: 20 Side Leg Swings, 10 Sit Up to Straddles, Hold Middle Split 1 minute

Directional Running. Ring Play.

Sunday, December 7th, 2014

image_2.jpegMonday, 12/8/2014

Today’s lesson plan

Warm up: Jumping jackxs – dot drill – cartwheels – push up – t holds

Skill:
Balance beam and rings

WOD

Kids
6 x squat and press
6 x burpees
300 ft Directional run

  • sideways run
  • forwards run
  • backwards run

Pre-Teen

21-15-9
Thrusters
burpees
Directional run after each set
After WOD

  • Game!
  • Flexibility: 3 x 10sec alternating bridge up and pike sit

Team workout

Wednesday, December 3rd, 2014

10440791_672769396151343_8400260248738606828_nThursday, 12/4/2014

Today’s lesson plan

Warm up: Jump rope drills and plank wars

Skill: Handstand and rope climb technique

WOD

Kids

1 x rope climb up
6 x t2b
1 x 50 m run

Pre-Teen

10 rounds or 8 min – Partner tag team
1 x rope climb up
10 x t2b
100 m run

After WOD

  • Game-work on level sheets and 4 square
  • Flexibility: bridge up 30 secs and elevated hammy/calf

Chipper!

Monday, December 1st, 2014

10430429_733509056744043_3050122165595687068_nTuesday, 12/2/2014

Today’s lesson plan

Warm up: forward rolls -> 10 x OHS/squat -> side crawl -> broad jump -> s2s single leg hops

Skill: Hollow body

  • holds on floor
  • pull up bar for beat swing, pull ups, t2b

WOD

Kids
1 x 50 m run
7 x sit ups
7 x db over head raise
7 x wall ball
7 x push ups

Pre-Teen
Varsity: back squat practice

Chipper!
400 m run
40 x sit ups
30 x KB swings
20 x wall balls
10 x push ups

After WOD

  • GAME!
  • Flexibility: stretch circle – kids pick

hold on to your MED BALL!

Sunday, November 30th, 2014

1380274_520315094730108_1543443724_n.jpgMonday, 12/1/2014

Today’s lesson plan

Warm up: Ladder Drills

Skill: Frog into HS

  • Frog stand
  • Frog stand + kip
  • Frog stand + kip into HS on wall

WOD

Kids
5 x burpees -> hurdle hop overs -> med ball push -> med ball run -> 5 x squats

Pre-Teen
Part 1: 500 m row for time (make up from last week)

Part 2: 3 rounds or 10 minutes
10 x burpees
5 x high hops over hurdles
10 x OH med ball throw
100 m med ball run

Post WOD

  • Game
  • Flexibility: 30′ split stretch each side & calf stretch

HAPPY THANKSGIVING – NO CLASS

Wednesday, November 26th, 2014

ThurPicture-33sday, 11/27/2014

HAPPY THANKSGIVING TO YOU AND YOUR FAMILY!

NO CLASS TODAY. CLASSES RESUME REGULAR HOURS NEXT WEEK.

ENJOY THE HOLIDAY!