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CrossFit Kids

Burpee box jumps

Monday, July 28th, 2014

IMG_0671.JPGTuesday, 7/29/2014.

Today’s lesson plan:

Warm up: 
Agility Ladder
3 sets of 5 x push ups -> 5 x slow OH PVC squats -> 2 x forward rolls

Skill: Ring work

III. WOD

Kids
4 rounds or 6 min
6 x burpee + box jump
30 ft roving plank walk

Pre-Teen
I. Thrusters for strength and practice 3 x 5-10

II. 4 rounds or 10 min
12 x burpee + box jump
3 x Plank walk over plates

IV. Post WOD

Game!
Stretching: calves + front delt

C&J practice + Fastest Mile!

Sunday, July 27th, 2014

IMG_9844.JPGMonday, 7/28/2014.

Today’s lesson plan:

Warm up: 2 min Jump rope drills

Skill: Pull up bars

  • Monkey hangs
  • Pull up practice

III. WOD

Kids
5 rounds or 5 min of
5 x DB Clean and Jerks
100 m sprint

Pre-Teen
I. Clean and jerk practice for 15 min

II. Run 1 mile for time

IV. Post WOD

Game
Stretching: Bridge up + 15 sec for 2 sets / hammy stretch

Tabata with the adults

Wednesday, July 23rd, 2014

Monday, 7/24/2014.

Today’s lesson plan:

Warm up: Group jog -> slow squats + pause -> forward roll into standing -> hanging knee ups -> t -holds

Skill: Pull ups and dips on parallettes

III. WOD

Kids
Tabata Pick ups + Jump rope

Pre-Teen
Tabata DL and DU

IV. Post WOD

Game and stretching

Obstacle course!

Monday, July 21st, 2014

IMG_0297.JPGTuesday, 7/22/2014.

Today’s lesson plan:

Warm up: 5 x Dot drill -> Frog hop -> 2 x cart wheels -> WL  -> 5 x push ups

Skill: Tricks! …or cool looking moves :)
1. Bent Arm Back Extension Roll to Push Up Position
2. Knees to feet (floor jump)

III. WOD

Kids
Outside obstacle course

Pre-Teen
Part 1: partner KB practice
100 x KB swings

Part 2:
Outside obstacle course

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Wall ballin’ Monday

Sunday, July 20th, 2014

IMG_5632.JPGMonday,7/21/2014.

Today’s lesson plan:

Warm up: Single dutch

Skill: Strict HSPU + group planks

III. WOD

Kids
3 rounds or 6 min
100 m run
6 x WB
6 x sit ups

Pre-Teen
For Time:
400 m run
30 x WB
30 x sit ups
200 m run
20 x wb
20 x sit ups
100 m run
10 x wb
10 x sit ups

IV. Post WOD

Game
Stretching

Balance and coordination

Wednesday, July 16th, 2014

image_14.jpegThursday, 7/17/2014.

Today’s lesson plan:

Warm up: Agility ladder and pull ups

Skill: single leg balance drills with partner

III. WOD

Kids
4 x 180 box jump
1 x 25 ft bear crawl
4 x overhead press
1 x 25 ft frog hop

Pre-Teen
Part 1: Practice how we pick things up using different size and weighted objects

Part 2:
8 x 180 box jump
1 x 50 ft bear crawl
8 x strict press
1 x 50 ft of hurdle hops

IV. Post WOD

Game!

Stretching: split stretch, calf muscles

Up and sideways

Monday, July 14th, 2014

IMG_0735.JPG

Christian – mid burpee

Tuesday, 7/15/2014.

Today’s lesson plan:

Warm up: 20 sec stations for 2 rounds: dot drill -> HS hold/kick ups -> sit ups -> slow squats

Skill: Practicing gymnastics on the mini high bar

III. WOD

Kids
3 rounds or 6 min
5 x t2b or knee ups
5 x box jumps
5 x burpees
Ride side shuffle
Left side shuffle

Pre-Teen
10 x t2b/ knee ups
10 x box jumps
10 x burpees
Right side shuffle 50 ft
Left side shuffle 50 ft

IV. Post WOD

Game!
Stretches: circle time and each kid gets to pick

Wod with a med ball

Sunday, July 13th, 2014

IMG_9212.JPG

Whit and Aleko practicing the “finish” for the overhead position

Monday, 7/14/2014.

Today’s lesson plan:

Warm up: outside freeze tag

Skill: ring supports and bent arm pike

III. WOD

Kids
Outside WOD!

1 x shuttle run
50 ft MB toss
50 ft MB roll
2 x forward rolls

Pre-Teen
Part 1: HPC + PP drills
Part 2: 10 min amrap
1 x shuttle sprint
100 ft MB toss
100 ft MB roll
2 x forward rolls into standing

IV. Post WOD

Game!
Stretches: bridge ups and t holds

Rope climbing and sidelines

Thursday, July 10th, 2014

1043875_903832542963885_339010979957909680_n

Leah in full jumping motion! Wow!

Thursday, 7/10/2014.

Today’s lesson plan:

MAINTAIN REBEL GARDENS

Warm up: 400 m jog, then static hangs -> sq hold -> planks

Skill: Rope climbing and tarzan swings to boxes + around the clock planks

III. WOD

Kids
Broad Jump -> 2 x forward rolls -> 5 x MB throws -> 1 x run -> skip back

Pre-Teen
Sidelines before adult class!
2 rounds of:
10-20 x push ups
100 yd sprint
50 yard walk
10-20 x burpees
Sprint
walk
20 x sit ups
sprint
bear crawl
sprint

IV. Post WOD

GAME!
Stretching: Yoga!

Balance beam day

Tuesday, July 8th, 2014

IMG_0779.JPGTuesday, 7/8/2014.

Today’s lesson plan:

Warm up: Single dutch

Skill: Balance beam drills and HS practice

III. WOD

Kids
1 x run
5 x front squats
5 x box jumps
1 x crab walk

Pre-Teen

Part 1: Front squats

Part 2: 3 rounds
200 m sprint
10 x FS
10 x box jumps
1 x 25 ft crab walk

IV. Post WOD

Game!
Stretching: butterfly & couch stretch