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CrossFit Kids

“Jackie”

Thursday, April 24th, 2014

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Danielle posing with our Coach House

Thursday, 4/24/2014.

Today’s lesson plan:

Warm up:  Relay Race

Skill: HS/HSPU/walking and progressions

III. WOD

Kids
6 min of
7 x WB -> 7 x burpees -> snake line jump -> s2s hops

Pre-Teen
“Jackie”
1000 m Row
50 x thrusters
30 x pull ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

“Helen”

Tuesday, April 22nd, 2014

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Today’s lesson plan:

Warm up: 2 min jump rope, then 30 sec stations of battle ropes -> sandbag throws -> static hangs -> plank hold

Skill: practice Rope climbs, chin ups and dips

III. WOD

Kids
200 m run -> 8 x PP -> 8 x pull ups

Pre-Teen
JV: Practice Backsquat 3 x 10

3 rounds of
200 m run
15 x KB swing
6 x pull ups

V: Backsquat 5 x 5 with 2 x BJ after

“HELEN”
3 rounds of
400 m run
21 x KB swing
12 x pull ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Lunging, sit ups, and squats

Monday, April 21st, 2014

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PT class on the rings

Monday, 4/21/2014.

Today’s lesson plan:

Warm up:
K – Bear crawl -> 3 burpees -> duck walk -> crab walk -> 3 burpees -> bunny hop
PT – 400 m jog -> 10 x strict pull ups -> 10 x sit ups -> 10 x s2s hops

(+) plank drills with ball passing

Skill: Skin the cat and ring play

III. WOD

Kids
5 min AMRAP
6 walking lunges
8 sit-ups
10 jump for joy squats

Pre-Teen
JV: 4 rounds
10 x WL steps
10 x MB sit ups
10 x Squats

V: 3-4 rounds
10 X OHWL
10 x MB sit ups
10 x Jump Squats

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Partner WOD

Sunday, April 20th, 2014

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Hayden

Thursday, 4/20/2014.

Today’s lesson plan:

Warm up: Outside freeze tag

Skill: Roll overs

III. WOD

Kids
Ladder bunny hops -> bear crawl -> pull ups -> run

Pre-Teen

I. Partners
60 x KB swing
60 x SDL

I. Partners – tag team for 7 min AMRAP
5 x burpees
5 x squats
50 ft Bear crawl
50 m sprint

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Overhead squatting

Tuesday, April 15th, 2014

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Addie!

Tuesday, 4/15/2014.

Today’s lesson plan:

Warm up: Jump rope practice, line drills

Skill:
Balance beam drills + HS practice

III. WOD

Kids
Forward roll -> Push up the sky -> zig zag farmer carry -> squat + jump for joy!

Pre-Teen
JV: 3-4 rounds
8 x OHS squat
20 x s2s hops over bar
20 x sit ups

V: 4 rounds
8 x PS + OHS squat
20 x s2s hops over bar
20 x sit ups
IV. Post WOD

Kids: Game!

Pre-Teen: Game!

On the ropes!

Monday, April 14th, 2014

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Today’s lesson plan:

Warm up:
Row or Run, push ups -> dot drill -> cartwheels -> single leg s2s hops
2 x 30 sec plank holds w ball pass

Skill:

K: ropesRope climbing
JV: test vertical jump
V: Single leg squatting

III. WOD

Kids
6 MIN
1 x rope climb or 3 x rope pull ups
7 x FS
7 x push ups

Pre-Teen
JV: 8 min AMRAP
10 x Pull ups
10 x goblet squats
10 x push up/box push up

V: 10 min AMRAP
1 x rope climb
10 x FS
10 x push ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Let’s Lunge!

Thursday, April 10th, 2014

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Practicing our 1 legged squats

Thursday, 4/10/2014.

Today’s lesson plan:

Warm up:  Agility ladder, Superman + banana

Skill: 
K: Agility drills
PT: Dips and Agility drills

III. WOD

Kids
3 rounds
Lunge to cone
6 x sit ups
Cartwheel to cone
6 x burpees

Pre-Teen
3 rounds
OH WL
5 x pull ups
10 x burpees
15 x sit ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Squats, step ups, jumping & planks!

Tuesday, April 8th, 2014

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Isaiah gets air!

Tuesday, 4/8/2014.

Today’s lesson plan:

Warm up: Freeze tag

Skill: HS & HSPU Practice and Pull up practice

III. WOD

Kids
5:00 AMRAP
5 super-slow squats => box jump snake
5 jumping jacks => roving plank

Pre-Teen
JV
10 x slow squats
10 x weighted step ups
10 x jump rope
1 x roving plank

V
10 x squats
10 x weighted step ups
10 x jump rope
1 x roving plank

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

I mile run!

Monday, April 7th, 2014

Monday, 4/7/2014.

Danielle flipping her tire

Danielle flipping her tire

Today’s lesson plan:

Warm up: Run -> forward rolls -> L-sit hold -> bear crawl -> static hang

Skill:
Kids: Tire flips
JV & V: Tire Flips & Max MB Toss

III. WOD

Kids
Ladder hops -> 3 pull ups -> 3 burpees -> run

Pre-Teen
I. 1 mile run for time or 1/2 mile

II. 75 x KB swings for perfect form

IV. Post WOD

Kids: Game!

Pre-Teen: Game. Hips & Hammy stretch/foam rolling

Strict HSPU and 14.4

Thursday, April 3rd, 2014

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we love to be upside down, do you!?

Thursday, 4/3/2014.

Today’s lesson plan:

Warm up: Ladder drills + planks

Skill:
K: Stink bugs + hand eye coordination drills
PT: HS strict + hand eye coordination drills

III. WOD

Kids
2 x forward rolls -> snake jump line -> 1 x run -> bear crawl -> 5 x squats

Pre-Teen
14.4
JV
500-meter row
40 toes-to-bar
30 wall ball shots, 6#-10#, 8’-9’ target
20 hang power cleans, 5# dumbbells-35# barbell
10 pull-ups and 10 push-ups

V
50-meter row
40 toes-to-bar
30 wall ball shots, 6#-10#, 8’-9’ target
20 hang power cleans, 5# dumbbells-35# barbell
10 pull-ups and 10 push-ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!