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CrossFit Kids

Lifting & Yoga

Tuesday, January 9th, 2018

23244448_1507090572719217_3367936681294558189_nTuesday 1/9/18.

WARM UP:
Line drills:
Bear walk -> lunge -> br jump ->

1 leg balance drills
8/8 1 leg Mb toss
8/8 1 leg MB DL

STRENGTH:
3 x 8 DL
3 x 5 HPC
5 min HS practice

WOD:
Sprint 400 m
Row 500 m

1/2 “Cindy” & Sled

Monday, January 8th, 2018

13339544_1036237413137871_5453459770307822438_nMonday 1/8/18.

Warm up drills:
200 m jog forwards, 200 m jog backwards
PVC passes + OHS
1 x wall crawl

Workout:

Kids: “CINDY” relay
5 x pull ups or jumping pull ups
5 x push ups
5 x squats

PT/T: 10 min of “CINDY”
5 x pull ups
10 x pushups
15 x squats

PART 2: Partner Sled sprints

Pulling & static holds

Thursday, January 4th, 2018

13344724_1036241393137473_4620876818242916455_nThursday 1/4/18.

Warm up drills:
Jump rope
2 x 30 sec stations
forwards, backwards shuttle run
plank with jacks / plank with mat climb
1 leg dot drill

Skill: Pull ups +
1. get upside down for 30 sec
2. Support hold 15-20 sec
3. 1 leg balance hold 15L/15R

Workout:

15-12-9
x KB DL/SDL
x burpees
x squats

“Grace” + YOGA

Tuesday, January 2nd, 2018

13880159_1084105065017772_5559449325729030159_nTuesday 1/2/18.

Warm up drills:
agility ladder + tumbling + limbo

Group PVC passes – OHS – single leg drills and grace prep

Workout:

Part 1: “GRACE” 30 x clean and jerks

PART 2: Partner CORE

HAPPY NEW YEAR!

Monday, January 1st, 2018

Monday 1/01/18

15095001_1171192589642352_6493421681320359906_n

We wish you a wonderful New Year’s Day!

Normal Class schedule will resume tomorrow.

Balance and Cleans

Thursday, December 28th, 2017

16003078_1225289717565972_8639240739307202356_nThursday 12/28/17.

Warm up drills:
Kids: multi directional running
PT/T: 200 m forwards, 200 m backwards
2-3 rounds:
6 x squats -> 6 x push ups -> 6 x RR

Skill: Balance Holds

  • 30 sec L leg hold & 30 sec R leg hold
  • 30 sec Frog stand hold/practice
  • 30 sec L toe touch & 30 sec R leg toe touch
  • 30 sec frog stand

Workout:

Kids:
ALTERNATING Tabata
HPC
Burpee overs

PT/T : Partners complete 1 time through
30 – 20 – 10
HANG power cleans
burpee over bar

Partner drills & YOGA

Tuesday, December 26th, 2017

16864255_1262615003833443_5224624318016226475_nTuesday, 12/26/17.

Warm up drills: Rowing

Skill work:ALTERNATING TABATA

  • bar hangs
  • partner plank

Workouts:

Part 1: Partner relay x 4 each
5 x DB press -> bear crawl -> lunge back

Part II: with CFR adults 🙂

Death by 10m sprints

Merry Christmas – CLOSED

Monday, December 25th, 2017

12/25/2017.

Merry Christmas to all! Enjoy the special holiday 🙂

Class resume tomorrow.

We clean lunge & s2s jump

Thursday, December 21st, 2017

21317539_1453501308078144_531855876099906760_nThursday, 12/21/2017.

WARM UP:
Rowing & multi-directiona running

2 rounds of 5 x pull ups -> 10 x push ups -> 15 x sit ups
SKILL & STRENGTH DRILLS:

Alternate upside down and stability
A. Under overs 2 press outs –> 1 legged balance drill
B. Candlestick + MB throw–> ring support hold

METCON:
With a partner
18-12-6 x HPC
18-12-6 x forward lunge steps
18-12-6 x s2s jump

4 rounder

Tuesday, December 19th, 2017

Tuesday, 12/19/2017.

WARM UP: DODGEBALL
SKILL & STRENGTH DRILLS:

Over unders 2 press outs
METCON:
4 rounds each timed:
10 x push press
15 x squats
100 m sprint