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CrossFit Kids

Resistance drills and skills

Wednesday, December 14th, 2016

12191406_913836202044660_8516283981143573103_nThursday 12/15/2016.

Warm up:
Band resistance drills

Skill: L1 sheets/open gym

WOD
Part 1: 3 rounds
OHWL balance beam -> bounding box jumps -> 30 count mountain climbers -> 100 m sprint

Part 2: alternate with a partner
8 – 6 – 4 – 2 reps
x DL
x HPC
x push press

Flexibility: shoulders, hamstrings

Tabata bodyweight

Monday, December 12th, 2016

10624730_730114953750120_6880698315325550812_nTUESDAY 12/13/2016.

Warm up: tick tac toe relay
Review movements in WOD, practice each as needed

Skill:
Kids and PT: Plank wars

WOD
1/2 alternating Tabata scored
Burpees
Sit ups
Squats

#2 Post wod group core 2 x if time
30 sec MB plank pass with partner
30 sec OH MB throw to partner

Flexibility: YOGA

HS EMOM & “ABS” for points

Wednesday, December 7th, 2016

11753666_862727380488876_2941675564608831646_nThursday, 12/8/2016

Warm up:
2-400 m buddy run w MB
then 20 x OH MB throw -> 20 x MB plank passes -> 20 x Squat throw

2 rounds of bear walk -> forward rolls into standing -> 6 x paused alternating t -holds

Skill:
EMOM 6 min
ODD: Hollow wall climb
EVEN: 3 x HS push up/ progression

WOD

“ABS” for points with a burpee add in 🙂

Flexibility: cobra, soulders

Shoulder stability and perfecting squats

Monday, December 5th, 2016

12670190_963301763764770_4030592829030418062_nTuesday, 12/6/2016.

Warm up:
Mousetrap
2 rounds of 8 x shoot thrus -> 8 x ring rows -> 8 x slow sq/OHS ->

Skill: 2 groups
#1 Core Stability drills
2 rounds of 15 x active beat swings -> 15 sec support hold -> plank obstacles

#2 Squat practice
2 rounds 10 x Box squats (banded)
10 x wt or unweighted step ups

WOD
10!
pull ups
box jumps

Flexibility: YOGA

Skill day & snatch!

Wednesday, November 30th, 2016

12734252_963301833764763_8789929103037139832_nTuesday, 12/1/2016

Warm up: 3 rounds of 2 x forward rolls -> Lunges -> dot drill -> speed ladder

Skill: 10-15 min skill of your choice
or work on HS drills / frog stand

WOD

Kids
Part 1: ISO holds 2 x 10 sec
chin over bar
bottom of push up
wall squat
l sit

Pre-Teen & TEEN
Part 1: ISO holds 2 x 20 sec
chin over bar
bottom of push up
wall squat
l sit

Part 2:
5 x power snatch
200 m sprint
10 x power snatch
150 m sprint
15 x power snatch
100 m sprint

After WOD

  • Game
  • Flexibility: hammy, lats

Push and pulls

Monday, November 28th, 2016

10920940_762897293805219_2505893316130429339_nTuesday, 11/29/2016

Warm up: PVC reaction game

Skill:
3 rounds:
3 x strict pull ups
3 x dips
5 x perfect squats

TEENS/VARSITY: BS 3 x 5
3 x strict pull ups
3 x dips

WOD

Kids
Comp practice WOD

Pre-Teen & TEEN
Partners
ROW for 60 CALORIES
switch every
30 ft plate push
10 x MB sit ups

After WOD

  • Game
  • Flexibility: YOGA

Happy Thanksgiving – no CFK classes

Wednesday, November 23rd, 2016

Thursday, 11/24/2016 – No Classes today. Classes resume Monday, 11/28.

cf-turkey-300x281

Thanksgiving is the time of year we celebrate what we are thankful for. When you gather around the table with friends and relatives at Thanksgiving, give thanks for your good health. It is hard work to live a healthy life, but the rewards are great.

CrossFit Rebels wishes a Happy Thanksgiving to you and your family!


***Don’t forget sign up for the Winter WODerland competition ends this Saturday!

Facebook Event Page : https://www.facebook.com/events/790658084409891/
Sign up here: https://www.boxtribetracker.com/1654/reg/

EVENT INFO
Date: Sunday 12/4 9am – 1pm
Location: CF 14 in Wesley Chapel
Divisions

  • Kids 5-7 $45.00
  • Kids 8-10 $45.00
  • Kids 11-13 $45.00

Zig zag re test and rope climbs!

Monday, November 21st, 2016

12313806_931951420233138_7404288639247459849_nTuesday, 11/22/2016

 

***Don’t forget sign up for the Winter WODerland competition ends this Saturday!

Facebook Event Page : https://www.facebook.com/events/790658084409891/
Sign up here: https://www.boxtribetracker.com/1654/reg/

EVENT INFO
Date: Sunday 12/4 9am – 1pm
Location: CF 14 in Wesley Chapel
Divisions

  • Kids 5-7 $45.00
  • Kids 8-10 $45.00
  • Kids 11-13 $45.00

Warm up:
Line Drills
2 Rounds: 10 x squats -> 10 x push ups -> 20 sec HS hold -> 5 x brand jumps

Skill:
zig zag sprint re test

WOD

Kids

Pre-Teen & TEEN
Partners
2 rounds of
1 x rope climb
100 ft bear crawl

Then complete
30 x HPC
30 x Push Press
60 x DU or 120 x other

After WOD

  • Game
  • Flexibility: sit up to pikes, pec stretch

EMOM and Grip challenge

Sunday, November 20th, 2016

11159980_825394554222159_2462956489831799338_n-1Monday, 11/21/2016

Warm up: Dodgeball

Skill:
Spacial awareness drills

Teens : BS 4 x 5

WOD

Kids

Pre-Teen & TEEN
EMOM 8 MIN
7 x Dl
7 x Burpee over bar

Grip challenge – travel around rig
After WOD

  • YOGA

Swings and Cindy

Wednesday, November 16th, 2016

Thursday, 11/17/2016

Warm up:
400 m Indian run
2 min DU practice

Skill:
KB swings
50 x KB SDL
50 x swings
WOD

Kids

Pre-Teen & TEEN
3 rounds of Cindy

Core work

After WOD

  • Game
  • Flexibility: