/

 

CrossFit Kids

Press, hang, squat, jump!

Monday, June 16th, 2014

IMG_9864.JPG

Whitney!

Monday, 6/16/2014.

Today’s lesson plan:

Warm up: HS walk or bear crawl -> 10 x 1-legged s2s hops -> 10 x beat swing -> 100 m jog

Skill: HS kickups and single leg balance partner drills

III. WOD

Kids
5 x press ups
5 x t2b/knee ups
5 x squats
10 x jump ropes

Pre-Teen
3 rounds
10 press or strict HSPU or Box HSPU
20 toes-to-bar
30 squats
40 double-unders

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Play day!

Thursday, June 12th, 2014

IMG_3967.JPGThursday, 6/12/2014.

Today’s lesson plan:

Warm up:
5 min of single dutch

Skill: 10 min to work on something – no barbell work today

III. WOD

Kids
3 rounds
5 x dot drill -> bear crawl to cone -> 1 x run out back door -> 5 x broad jumps

Pre-Teen
3 rounds
10 x s2s hops -> bear crawl to cone -> 1 x run out back door -> broad jump back

IV. Post WOD

Kids: Games!

Pre-Teen: Games!

Workout with the adults!

Tuesday, June 10th, 2014

Tuesday, 6/10/2014

Today’s lesson plan:

IMG_1105.JPG

Matt K doing pull ups with Coach Nicole

Warm up: 400 m run
5 x strict pull ups
side crawl
5 x wall squats
side crawl
5 x cartwheels

Skill: Rope climbing

III. WOD

Kids
6 min AMRAP
6 x front squat
6 x box shoulder touches
6 x burpees

Pre-Teen
House wod! 4 rounds
5 x Hang power clean + fs
10 x shoulder touches
15 x burpees

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Being Hollow

Monday, June 9th, 2014

Monday, 6/9/2014.

Today’s lesson plan:

Warm up:
Downward dog
Upward dog
broad jumps
bottom of squat holds
box jump snake
run 200m

Skill:
K: superman banana simon says
PT: partners – partner 1 holds 15 sec hollow while partner 2 does supermans, then switch

III. WOD

Kids
2 forward rolls -> 5 x box hops -> 5 x t2b/knees up -> ladder crossing -> run

Pre-Teen
For completion:
400 m run
20 x box jumps
20 x k2e/high tucks
2 x forward rolls
400 m run
10 x box jumps
10 x k2e/high tucks
2 x forward rolls

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Intervals

Thursday, June 5th, 2014

Thursday, 6/5/2014.IMG_9882.JPG

Today’s lesson plan:

Warm up: 2 rounds/30 sec bridges + wallaby + superman + squats

Skill: tumbling!
forward rolls into standing
backward rolls
forward to backward rolls

III. WOD

Kids
5 min
5 x thrusters
5 x toes to bar
10 x jump rope

Pre-Teen
I. 6-5-4-3-2-1 reps of
Pull ups
Push ups

II. 5 rounds, 0:30 rest between each round
10 thrusters
10 toes to bar

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Planks and balance

Tuesday, June 3rd, 2014

IMG_0671.JPG

Whitney!

Tuesday, 6/3/2014.

Today’s lesson plan:

Warm up: Plank potato + Side planks

Skill: balance bean drills

III. WOD

Kids
6 min of
6 x box jump
6 x sit ups
shuttle run

Pre-Teen
I. Deadlift x 5, HS hold for 30 sec

II. 4 rounds
10 x box jumps
15 x sit ups
1 x shuttle run

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Obstacle course

Monday, June 2nd, 2014

Monday, 6/2/2014.IMG_0356.JPG

Today’s lesson plan:

Warm up: WL -> static hangs -> shoot thrus -> s2s hops -> crab walk

Skill: Rollovers and pullovers

III. WOD

Kids
Outside obstacle course
Sprint -> hurdles -> box climb overs -> forward rolls -> balance beam -> ball tosses -> sprint to tag partner

Pre-Teen
Team – Outside obstacle course
Sprint -> hurdles -> Wall climb overs -> forward rolls -> balance beam -> ball tosses -> sprint to tag partner

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Wall walk ups!

Thursday, May 29th, 2014

IMG_0023.JPG

Danielle showing Coach Arbie how to OH Press

Thursday, 5/29/2014.

Today’s lesson plan:

Warm up: Ladder drills + monkey hangs

Skill: Single leg around the world, front to back, and side to side hops

III. WOD

Kids
1 x wall walk up
10 x press
10 x walking lunge
100 m run

Pre-Teen
3 rounds
3 x wall walk-ups or 5 push-ups
10 x push presses
10 x jump lunge
200-meter run

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Ring work + partner wod

Tuesday, May 27th, 2014

image_4.jpeg

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

Monday, 5/28/2014.murph180.jpg

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