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CrossFit Kids

Agilities and weight wod

Monday, November 17th, 2014

10526158_660576027370680_8178057695208305263_nTuesday, 11/18/2014

Today’s lesson plan

Warm up: 2 minute jump rope drills, then squats -> 1 -legged broad jumps -> forwards roll or cartwheels -> push ups

Skill: agility and balance drills

WOD

Kids
5 rounds or 5 min
5 x hang power cleans
5 x front squats
50 m sprint

Pre-Teen
4-5 rounds
10 x hang power clean
5 x front squat
100 m sprint
-30 sec rest

Post WOD

  • Game
  • Flexibility: 30′ bridge and piegon

Pulling, jumping, and crawling

Sunday, November 16th, 2014

10447638_657369911024625_1647661947349441122_nMonday, 11/17/2014

Today’s lesson plan

Warm up: Single dutch and roving plank and farmers carry relay race

Skill: backwards rolling

  • candle sticks -> standing
  • bent arm back ext roll
  • bent arm back ext roll -> push up position

WOD

Kids
4 x pull ups
8 x box jumps
bear crawl

Pre-Teen
Team or individual
8 MIN AMRAP
6 x pull ups
12 x box jumps
bear crawl

Post WOD

  • Game – musical med balls
  • Flexibility: partner pancake splits 4 x 10 seconds

Open gym and Press outs

Wednesday, November 12th, 2014

1505239_712096058885343_8314383349848782795_nThursday, 11/13/2014

Today’s lesson plan

Warm up: Squat ball and plank ball

Skill: you pick!10 minutes to work on a skill and/or weakness

WOD

Kids
Part 1: Bent over/upside down press up our head with hands

Part 2:
6 x burpees
12 x single unders
6 x sit ups

Pre-Teen
Part 1: Press practice with HSPU work

Part 2: 4 rounds
12 burpees
36 double-unders
12 x sit ups

Post WOD

  • Game
  • Flexibility: Side / middle split holds & Bridge up for 30 sec

Sprint retest and pull-push

Monday, November 10th, 2014

10261988_614313291996954_1304606782286657364_nTuesday, 11/11/2014

Today’s lesson plan

Warm up: 2 min jump rope drills and 2 min of double under practice
2 sets of 10 x slow squats -> 10 x v-ups/k2c

Skill:  knees 2 feet

WOD

Kids
Part 1: 200 m sprint

Part 2: 6 minutes
3 x pull ups
3 x push ups
30 ft walking lunge steps

Pre-Teen
Part 1: 400 m Run – retest/skill level test out

Part 2:
3 rounds of
5 x pull ups
5 x push ups
100 ft walking lunge
-rest 2 min-
35 x KB swings
Post WOD

  • Game
  • Flexibility:

Obstacle course

Sunday, November 9th, 2014

10155247_633516523409964_289101421177250548_nMonday, 11/10/2014

Today’s lesson plan

Warm up: Ladder drills -> ring taps -> ring hangs

Skill: Handstand practice & walking

WOD

Kids
Obstacle course outside

Pre-Teen
Part 1: Max verticle jump retest

Part 2: obstacle course

Post WOD

    • Game
    • Flexibility: 5 x skin the cats

Rope climb practice!

Wednesday, November 5th, 2014

liamThursday, 11/6/2014

Today’s lesson plan

Warm up: Ladder drill -> Lunges -> 1-legged s2s hops -> l-sit -> forward rolls

Skill: Rope Climb technique and pull up practice

WOD

Kids
5 x thrusters
10 x mountain climbers
1 x 3×10-meter “shuttle run”

Pre-Teen
8:00-10:00 AMRAP
10 x thrusters
12 x mountain climbers
1 x 4×10-meter “shuttle run”

Post WOD

    • Game
    • Flexibility: 3 x 10 second bridge ups or crab holds

Run some, jump some

Monday, November 3rd, 2014

IMG_5108.JPGTuesday, 11/4/2014

Today’s lesson plan

Warm up: Jump Rope and Double dutch

Skill: zig zag sprint re test 3 attempts

WOD

Kids
4 rounds or 6 min of
1 x 50 m sprint
1 x 10′ plank
Broad jump to cone
10 x sit ups

Pre-Teen
2 rounds
400 m run
30′ plank on forarms/hands hold
100 ft broad jump
20 x sit ups

Post WOD

  • Game
  • Flexibility: partner 10′ hold pancake splits

Squats and squats

Sunday, November 2nd, 2014

IMG_0658.JPGMonday, 10/3/2014.

Today’s lesson plan

Warm up: Tabata squats & group run

Skill: Rings

WOD

Kids
6 min of
5 burpees
5 pick ups
10 x box jumps

Pre-Teen
4 rounds or 8 MIN
5 burpees
10 KB pick ups / Deadlifts
15 box jumps

Post WOD

  • Game
  • Flexibility: 10 X Sit up to pike, butterfly

Spooky Team WOD

Wednesday, October 29th, 2014

DSCN5912Thursday, 10/30/2014

All kids may come dressed in costume !

Today’s lesson plan

Warm up: Ghost in the Graveyard

WOD

Kids
10 min of
100 m zombie run
30 ft gremlin crawl
3 x zombie raises
3 x “pumpkin” smash
30 ft candy bag carry

Pre-Teen
Team Chipper!
200 m zombie run with “pumpkin”
10 x 50 ft gremlin crawls
31 x Sit up + “pumpkin” toss
10 x candy bag carries
31 x “pumpkin” smashes
200 m zombie run

 

Post WOD

  • Game
  • Flexibility:

Max broad jumps!

Monday, October 27th, 2014

IMG_0911.JPGTuesday, 10/28/2014

Today’s lesson plan

Warm up: 400 m group run, then s2s hops -> 1- arm hangs -> OHS

Skill: Max Broad Jump Re-test and pull up practice

WOD

Kids
6 min of
1 x 50 m sprint
7 x jump ropes
7 x sit ups

Pre-Teen
400 m run
30-20-10
Jump rope
sit ups
200 m run

Post WOD

  • Game
  • Flexibility: kneeling adductor