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CrossFit Kids

Ring work + partner wod

Tuesday, May 27th, 2014

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Syd on the rings

Monday, 5/27/2014.

Today’s lesson plan:

Warm up:2 rounds 3 x dot drill -> 2 x f rolls -> bear crawl -> 50 m sprint
Bear crawl => cartwheel => 10 mountain climbers => forward roll => basic dot drill x 10 => broad jumps => 50-meter run

Skill: Ring Play and kipping on the rings
JV/V: + practice pull ups and 15 x strict

III. WOD

Kids 5 x jump + spins -> zig zag duck walk -> 5 x t2b ->50 m run forwards -> 50 m skip back

Pre-Teen
I. Partners
60 x KB DL
60 x Swings

II. Parters
6 x 100 m sprints
6 x 50 ft side crawl
50 x MB sit up throws
50 x burpees

IV. Post WOD

Kids: Game!

Pre-Teen: Game and stretching

Kids do Murph!

Monday, May 26th, 2014

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Our PRE TEENS are invited to join the team WOD at 8am ONLY. THERE ARE NO EVENING CLASSES! 

Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in our nation’s service.  Go here for a good Memorial Day History!  http://www.usmemorialday.org/backgrnd.html

Here at REBELS, we’re honoring Memorial Day with a CrossFit Classic Hero.

As a team, the runs must be done TOGETHER – no running ahead of your partner – and only one athlete can be working at a time on the pull ups, push ups and squats.

 

“MURPH”

For time:
800 M run or 1 mile
50 pull ups
100 push ups
150 squats
800 m run or 1 mile

 

 

Planches and obstacle course

Thursday, May 22nd, 2014

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Caius in a planche progression!

Thursday, 5/22/2014.

Today’s lesson plan:

Warm up: 2 min DBL under practice, cartwheels -> inchworm -> 1-legged hops -> broad jumps -> crabwalk

Skill: Planche and frog stands

III. WOD

Kids
Obstacle course!

Pre-Teen
I. BS 5 x 5 / 8 x plyo push ups

II. Obstacle Course

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Lower body AMRAP

Tuesday, May 20th, 2014

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Jr doing T2b!

Tuesday, 5/20/2014.

Today’s lesson plan:

Warm up: Jump + touch -> L-sit -> push ups -> HS hold

Skill: T2b and K2E kip / strict + Hollow Body drills

III. WOD

Kids
6 x Perfect pick ups -> 6 x Box hops -> 50 ft WL with PVC Press up

Pre-Teen
8 min AMRAP
10 x DL
15 x Box jumps
100 ft OHWL

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Jamboree prep!

Thursday, May 15th, 2014

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Today’s lesson plan:

Warm up:K

Animal Races
PT: row clinic

Skill:
K: Plank Games
Plank 360, tap hands, shake hands, plank wars

III. WOD

Kids
Ladder -> forward roll -> 6 x sit ups -> bear crawl -> 6 x squats

Pre-Teen
I. Open Gym for jamboree competitors
II. Row 1000m

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Throws, burpees, and jumps

Tuesday, May 13th, 2014

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Practicing our ladder drills of course

Tuesday, 5/13/2014.

HAPPY HAPPY BIRTHDAY TO SARINA!

Today’s lesson plan:

Warm up: Ladder Drills + Plank drills

Skill:
K: Balance beam
PT: Broad jump and pull up practice

III. WOD

Kids
5 x OH ball toss
5 x burpees
10 x s2s hops

Pre-Teen
4 rounds
10 x OH ball toss
10 x Burpees
20 x s2s hops

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Grace!

Monday, May 12th, 2014

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Nice pic of Matt Killian locking it out OH!

Monday, 5/12/2014.

Today’s lesson plan:

Warm up: 2 min Jump rope and running warm up

Skill: practice a weakness!

III. WOD

Kids
Running “GRACE”
3 rounds of
10 x HPC + Press
100 m Sprint

Pre-Teen
I. 4 x 100 m Sprints

II. “GRACE” 30 x C & J

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

 

2014 Spring Jamboree

CrossFit Rebels proudly announces the WOD’S & EVENTS for the 2014 CFKids Spring Jamboree, this Saturday, May 17 from 9:00AM-1:00PM at CrossFit Rebels!  Competitors from CrossFit Rebels, EnFuego, St. Pete & Fourteen (14) will be represented and prepared to hit the challenges hard. Divisions have been set based on ability & maturity not necessarily age. Ages are only a guide.    Athletesdoors open at 8:30AM, first WOD @ 9:30AM!  Please be certain you have a signed waiver (Rebels athletes are complete & fellow boxes have the waiver form!) from your parent or guardian. Eat well, rest up and be prepared to show your skills! Adults are welcome & encouraged to come and be amazed by the future of America!  Any concerns or questions can be directed to  COACH MOUTH  (mouthatcrossfitrebelsdotcom)   or COACH NICOLE  (nicoleatcrossfitrebelsdotcom)  

2014 Jamboree WOD and Events

 

Clean and Jerks!

Thursday, May 8th, 2014

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Danille showing Coach House her perfect squats

Thursday, 5/8/2014.

Today’s lesson plan:

Warm up: Outside CrossFit freeze tag
*Must do 1 x cartwheel for Left/Right side to unfreeze

Skill: single leg balance drills

III. WOD

Kids
4 rounds or 6 min
10 perfect squats
10 Jump Ropes
100 m run

Pre-Teen
Clean Practice 5 min
Push Jerk Practice 5 min
Clean and Jerk practice 5 min

3 Rounds
25 perfect squats
30 double unders/speed rope/singles
200 m run

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

 

2014 Inaugural CrossFit Kids Spring Jamboree
On Saturday, May 17th here at Rebels, with check-in starting at 9 am, The CrossFit Kids programs of Rebels & EnFuego unite in the first of many Saturday Jamboree’s.  The Kids have spoken and they are tired of watching the adults playing together…they want in!!! A CrossFit style event to promote community and camaraderie between boxes and to demonstrate that CrossFit is an actual “sport”!  A fun morning of play and competition with an atmosphere that emphasizes support of one another and messages to stomp out bullying.  The kid’s sign up sheet is on the black sandwich board in the kid’s room, and parent’s, the flyers are on the white table in the kid’s room.  We are in need of volunteers (judging, helping, etc).  Sign up for the volunteers is on the white sandwich board near the Paleo Store. 

Shuttle run partner WOD

Tuesday, May 6th, 2014

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Lila practicing her HW walking

Tuesday, 5/6/2014.

Today’s lesson plan:

Warm up: Line Drills
Grapevine
Bearcrawl
Crabwalk
Cartwheel
WL
Log Roll
Broad Jump

Skill: 5 min of HS walk practice

III. WOD

Kids
5 min amrap with partner:

1 Shuttle run
10 wallballs

Pre-Teen
8 min Amrap with Partners:

1 Shuttle run
10 thrusters

*Partner dose shuttle run until other partner finishes thrusters then switch

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Cinco de Workout

Monday, May 5th, 2014

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Today’s lesson plan:

Warm up: 
- 5 min of Single and Double Dutch jumprope
- 2 x 10 sets of Strict Pull w Partner

Skill:
- Forward rolls into standing
- Forward roll into pistol (one legged squat)
- candlestick into pistols

III. WOD

Kids
12-9-3
Hang power cleans
Push-ups
**100m run between rounds

Pre-Teen
21-15-9
Hang power cleans
Push-ups
**100m run between rounds

IV. Post WOD

Kids: Game!

Pre-Teen: Game!