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CrossFit Kids

Partner rowing

Sunday, April 5th, 2015

rowThursday, 4/6/2015

Today’s lesson plan

Warm up: MB relay game
Line up. First in line performs 1 wall ball and moves so next in line can catch. After wall ball is performed, you must do 1 cartwheel and return in line before your turn.

Skill: Skin the cats and inverted hangs

WOD

Kids
Part 1: 3 sets – 30′ stations
Sit ups -> squats -> burpees -> jumping jacks

Part 2: rowing

Pre-Teen

1600m Row
Partner A: 400m Row
Partner B: Plank Hold
Partners continue to switch every 250m until 1600m is completed.

Part 2:
Max Sit-ups in 60 seconds
Max Squats in 60 seconds

After WOD

Game
Flexibility: Partner pancake splits

Kids do 15.5

Sunday, March 29th, 2015

Monday, 3/30/2015

1610889_793324697429145_2550066835541999944_nToday’s lesson plan

Warm up:  Indian runs, then bear crawl -> duck walk -> 8 push ups -> 8 squats/wall balls -> 2 forward rolls into standing

Skill: bar play

WOD

Kids

1 Trip thru Box Jump Snake
10 Burpees
1 Balance Beam Pass
2 Forward Rolls

Pre-Teen
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

After WOD

Game
Flexibility: Yoga!

Chipper time!

Wednesday, March 25th, 2015

11081385_402924766553309_5609339249556339013_nThursday, 3/26/2015

Today’s lesson plan

Warm up: Forward rolls into standing -> 1 legged s2s hops -> OHS -> push ups + kick backs -> sideways shuffle

Skill: Handstands and Pull ups

WOD

Kids
Part 1: 2 rounds – 30′ Stations
Thrusters -> box jumps -> high knee hangs -> Power cleans

Part 2: Team Relay runs

Pre-Teen
Partner Workout!
50 x thrusters
40 x box jumos
30 x t2b
20 x power cleans
10 x alternating 50 m sprints

After WOD

Game
Flexibility:  10 x pvc shoulder passes followed by 30′ bridge up

Pull, push, sprint!

Monday, March 23rd, 2015

10915268_761663267261955_7213987839252918653_nTuesday, 3/24/2015

Today’s lesson plan

Warm up: Bear crawl basketball

Skill: Jump rope – 2min double under challenge

WOD

Kids

6 min of
7 x perfect pick ups
7 x burpee sideways over object
100 ft Run

Pre-Teen

3-4 rounds of
7 x DL
7 x burpee over bar
200 Run

After WOD

Game
Flexibility: partner pulls

kids do 15.4

Sunday, March 22nd, 2015

Monday, 3/23/2015

Today’s lesson plan

Warm up: mousetrap

Skill: balance beam

WOD

Kids
5 min AMRAP
5 x push press
5 x cleans
100 ft run

Pre-Teen
8 min AMRAP
10 x push press
10 x cleans

After WOD

Game
Flexibility

Tabata and Rope climbing

Wednesday, March 18th, 2015

10356755_745919652169650_3902284455058756521_nThursday, 3/19/2015

Today’s lesson plan

Warm up:

  • K- fish game
  • PT – 200m Run followed by 3X or 5:00 minutes
    10 Basic Dot Drills > 5 Squats > 25m Side Shuffle > 25m Back Pedal.

Skill:

  • Kids- rope climbs and Tarzan swings
  • PT: Goals and level 1 

WOD

Kids
50 m run
8 x jumping pull ups
8 x sit ups

Pre-Teen
Part 1: Tabata Row

Part 2: 2-3 rounds
1 x rope climb
15 x sit ups

After WOD

  • Game
  • Flexibility: Bridge ups and hammy

St. Patty’s Day Team workout

Monday, March 16th, 2015

st_patricks_dayTuesday, 3/17/2015

Today’s lesson plan

Rebel Gardens: each class will participate with removing/transplanting and planting the new seasons herbs and veggies

Warm up: WL -> side shuffle -> skips -> bear crawl -> 1-legged s2s hops -> 10 x push ups ->10 x squats

WOD

Kids
4 rounds
10 box Jumps
10 Medicine Ball Push Press
5 Monkey Hangs
1 Travel across Balance Beam

Pre-Teen
Teams of 3

3 x each 100m MB sprints
3 x each wall climbs
30 x MB squat throw
30 x slam ball + OH toss
30 x MB sit up throws

After WOD

    • Game: stick ball
    • Flexibility:YOGA!

Kids do 15.3

Sunday, March 15th, 2015

10994335_795881170506831_300679171560107706_nMonday, 3/16/2015

Today’s lesson plan

Warm up: Running -> forward rolls into standing -> broad jumps -> static bar hang -> dot drill

Skill: K: Roll overs and under overs
PT: Muscle ups and progressions

WOD

Kids
5 min of
5 x wall-ball shots
10 x single-unders

Pre-Teen

Complete as many rounds and reps as possible in 7 minutes of:
50 x wall-ball shots
200 x single-unders

A scaled down version of 15.3
25 x wall-ball shots
100 x single-unders

After WOD

  • Game
  • Flexibility: laying quad stretch and calf stretch

Team AMRAP

Wednesday, March 11th, 2015

10968459_777927135635568_496719356702905081_nThursday, 3/12/2015

Today’s lesson plan

Warm up: Med Ball Relay for points –> Over/Under, Side/Side, Roll & Throw to knock cones over

Skill: Challenge of 5-4-3-2-1-

  • HS kick ups + 5’hold
  • Candlesticks into standing –> *extra challenge into 1 leg

WOD

Kids
4 rounds or 6 min of
5 x burpees
Walking lunge to cone
10 x jump ropes or in-outs
20 ft shuttle run

Pre-Teen
Team tag team AMRAP 8min
5 x burpees
10 x alt jump lunges or forward lunge steps
15/30 x double unders/speed rope or singles
25 ft shuttle run

After WOD

  • Game
  • Flexibility: bridge ups

Tabata!

Monday, March 9th, 2015

Tuesday, 3/10/20151509844_772768336151448_945004000823406924_n

Today’s lesson plan

Warm up: 2 sets of 10 x Squats > 5 x Inch Worm Push-ups > 5 x Cartwheels > Spiderman Crawl > 10 sit-ups > Duck Walk

Skill: Pull ups – Complete 10 strict before kipping practice

  • JV – pull ups and power cleans/HPC
  • Varsity – pull ups and squat cleans

WOD

Kids
HPC -> battle ropes -> plank -> box jumps

Pre-Teen

Alternating 1/2 Tabata bike -> battle ropes -> plank -> box jumps

After WOD

  • Game
  • Flexibility:  downward dog, forearms