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CrossFit Kids

Team WOD

Wednesday, January 18th, 2017

15095001_1171192589642352_6493421681320359906_nThursday 1/19/2017.

Warm up:
1 round of CFHQ

Skill:
Skill Level testing or muscle up drills

WOD
Teams of 3-4
100 x alternating partner WB throws
75 x HPC & J without bar touching ground
50 cal row

Flexibility: wall split, PVC passes

Soulder 2 overhead & Yoga

Monday, January 16th, 2017

Tuesday 1/17/2017.

15940840_1225289854232625_4206867192501074600_nWarm up: Dodgeball

Skill:
2-3 rounds
30 sec wall crawl 2 hold
30 sec plank
30 sec ring support

WOD
3 rounds
10 x Snatch
15 x DU or 30 x singles/speed rope
Then do 150 ft OHWL/WL

Flexibility: YOGA

Pulling Strength

Sunday, January 15th, 2017

15895246_1225289927565951_1067748537671245190_nMonday 1/16/2017.

Warm up:
400 m jog or 500 m row
2 sets: 8 x scap hangs -> 8 x supermans -> 8 x push ups -> 2 cartwheels
group DL prep
Strength/Skill:

5 x 5 DL for practice or increasing loads
3 x seated box jumps

WOD
1 round for completion!
400 m run
15 x burpees
15 x ups
50 m wt beard crawl

Flexibility: hammy smash and stretch

Game: Power Ball

Single legged stability and Tabata row

Wednesday, January 11th, 2017

15095001_1171192589642352_6493421681320359906_nThursday 1/12/2017.

Warm up:
100 m MB Forwards Run
5/5 x 1 legged MB DL + hop 2 balance
50/50 m MB side shuffle
5/5 x 1 legged MB DL + lateral hop 2 balance
100 m backwards MB run
5/5 x 1 legged MB DL + transverse hop 2 balance

Skill:

  • BBC and experienced Oly lifts
  • Pull ups drills
    • 1 x strict -> 2 x kip -> 3 x kip C2B (as far as possible)

WOD
TABATA ROW

1/2 Alternating Tabata sit ups throws & side planks

Flexibility: Hammy, pecs, delts

Core control

Tuesday, January 10th, 2017

15621831_1207950802633197_7725139749277253157_n-1Tuesday 1/10/2017.

Warm up:
2min Jump rope drills
PVC passes -> beam lunges -> forward rolls

Skill:
3 sets for quality
10 x beat swings -> 10 x HS shoulder taps -> 10 x lying hip raises

WOD
4 rounds:
10 x KB DL
8 x OH MB throw
6 x box jump overs

Varsity and Teens do
Group Core Strength
Flexibility: calves and hams, cobra, tri ceps

Running Cindy and Max Jumps!

Sunday, January 8th, 2017

img_0426Monday 1/2/2017.

Warm up:
“blind” hoover ball

Skill: Max jumping
Verticals, broad jumps, box jumps

WOD
3 rounds of Cindy
400 m run
2 rounds of Cindy
400 m run
1 round of Cindy
400 m run
Flexibility: Lats, wall split

kidsthurss

Wednesday, January 4th, 2017

Thursday 1/5/2017.

Warm up:

Skill:

WOD

Flexibility:

Chipper!

Monday, January 2nd, 2017

Tuesday 1/3/2017.

Warm up:
Partner jog
30 sec jump rope -> hang -> HS hold

Skill:
Forward rolls into standing
Over unders, plank drags

WOD
25 x sit ups
20 x push press
15 x burpees
10 x front squats
5 x rope climbs
Flexibility: YOGA

Walking lunges

Tuesday, December 27th, 2016

12510388_948118518616428_4392057467405077727_nThursday 12/29/2016.

Warm up:

Speed ladder -> balance beam -> 2 x forward rolls -> 5 x MB broad jumps

Skill: Skill levels or Press 5 x 3

WOD
15 x t2b
50 ft OHWL
15 x burpees
50 ft OHWL
15 x box jumps
50 ft OHWL
Flexibility: runners st, shoulders

Pushing and Pulling

Monday, December 26th, 2016

15621831_1207950802633197_7725139749277253157_nTuesday 12/27/2016.

Warm up:
Team keep away
Then 2 rounds of 3/3 x 1 leg broad jumps -> bear walk -> 8 x push ups -> roving plank

Skill:
Frogstand HSPU and progressions and rope climbs

WOD
8 rounds alternating partners
8 x DL
100 m run

Flexibility: YOGA