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CrossFit Kids

Partner WOD

Sunday, April 20th, 2014

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Hayden

Thursday, 4/20/2014.

Today’s lesson plan:

Warm up: Outside freeze tag

Skill: Roll overs

III. WOD

Kids
Ladder bunny hops -> bear crawl -> pull ups -> run

Pre-Teen

I. Partners
60 x KB swing
60 x SDL

I. Partners – tag team for 7 min AMRAP
5 x burpees
5 x squats
50 ft Bear crawl
50 m sprint

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Overhead squatting

Tuesday, April 15th, 2014

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Addie!

Tuesday, 4/15/2014.

Today’s lesson plan:

Warm up: Jump rope practice, line drills

Skill:
Balance beam drills + HS practice

III. WOD

Kids
Forward roll -> Push up the sky -> zig zag farmer carry -> squat + jump for joy!

Pre-Teen
JV: 3-4 rounds
8 x OHS squat
20 x s2s hops over bar
20 x sit ups

V: 4 rounds
8 x PS + OHS squat
20 x s2s hops over bar
20 x sit ups
IV. Post WOD

Kids: Game!

Pre-Teen: Game!

On the ropes!

Monday, April 14th, 2014

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Today’s lesson plan:

Warm up:
Row or Run, push ups -> dot drill -> cartwheels -> single leg s2s hops
2 x 30 sec plank holds w ball pass

Skill:

K: ropesRope climbing
JV: test vertical jump
V: Single leg squatting

III. WOD

Kids
6 MIN
1 x rope climb or 3 x rope pull ups
7 x FS
7 x push ups

Pre-Teen
JV: 8 min AMRAP
10 x Pull ups
10 x goblet squats
10 x push up/box push up

V: 10 min AMRAP
1 x rope climb
10 x FS
10 x push ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Let’s Lunge!

Thursday, April 10th, 2014

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Practicing our 1 legged squats

Thursday, 4/10/2014.

Today’s lesson plan:

Warm up:  Agility ladder, Superman + banana

Skill: 
K: Agility drills
PT: Dips and Agility drills

III. WOD

Kids
3 rounds
Lunge to cone
6 x sit ups
Cartwheel to cone
6 x burpees

Pre-Teen
3 rounds
OH WL
5 x pull ups
10 x burpees
15 x sit ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Squats, step ups, jumping & planks!

Tuesday, April 8th, 2014

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Isaiah gets air!

Tuesday, 4/8/2014.

Today’s lesson plan:

Warm up: Freeze tag

Skill: HS & HSPU Practice and Pull up practice

III. WOD

Kids
5:00 AMRAP
5 super-slow squats => box jump snake
5 jumping jacks => roving plank

Pre-Teen
JV
10 x slow squats
10 x weighted step ups
10 x jump rope
1 x roving plank

V
10 x squats
10 x weighted step ups
10 x jump rope
1 x roving plank

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

I mile run!

Monday, April 7th, 2014

Monday, 4/7/2014.

Danielle flipping her tire

Danielle flipping her tire

Today’s lesson plan:

Warm up: Run -> forward rolls -> L-sit hold -> bear crawl -> static hang

Skill:
Kids: Tire flips
JV & V: Tire Flips & Max MB Toss

III. WOD

Kids
Ladder hops -> 3 pull ups -> 3 burpees -> run

Pre-Teen
I. 1 mile run for time or 1/2 mile

II. 75 x KB swings for perfect form

IV. Post WOD

Kids: Game!

Pre-Teen: Game. Hips & Hammy stretch/foam rolling

Strict HSPU and 14.4

Thursday, April 3rd, 2014

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we love to be upside down, do you!?

Thursday, 4/3/2014.

Today’s lesson plan:

Warm up: Ladder drills + planks

Skill:
K: Stink bugs + hand eye coordination drills
PT: HS strict + hand eye coordination drills

III. WOD

Kids
2 x forward rolls -> snake jump line -> 1 x run -> bear crawl -> 5 x squats

Pre-Teen
14.4
JV
500-meter row
40 toes-to-bar
30 wall ball shots, 6#-10#, 8’-9’ target
20 hang power cleans, 5# dumbbells-35# barbell
10 pull-ups and 10 push-ups

V
50-meter row
40 toes-to-bar
30 wall ball shots, 6#-10#, 8’-9’ target
20 hang power cleans, 5# dumbbells-35# barbell
10 pull-ups and 10 push-ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Single arm snatchin’

Tuesday, April 1st, 2014

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Danielle perfectly balanced

Tuesday, 4/1/2014.

Today’s lesson plan:

Warm up: Group Line drills

Skill:
K: balance beam practice + 2 cartwheels
PT: balance bean + GHD’s

III. WOD

Kids
obstacle course

Pre-Teen
JV – 4 rounds
5 x burpees
10 x alt single arm DB snatch
20 x jump ropes

V – 5 rounds
5 x Burpees
10 x alt jump ropes
30 x jump ropes

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Cadets honor “JACK”

Monday, March 31st, 2014

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Today’s lesson plan:

Warm up: MB run, then 2 rounds of dot drill -> bear crawl ->duck walk -> squat jump to touch

Skill: Skin the cats and support drills

III. WOD

Kids
3 rounds
3 push-up-the-sky presses => 5-meter skip
3 underhand backward ball tosses => 5-meter crab walk
3 box jumps, 6”-12” => 10-meter zigzag run

Pre-Teen
We will honor the hero, “JACK”

JV
10:00 AMRAP
10 push presses, 5# dumbbells-35# barbell
10 kettlebell swings, 4kg-12kg
10 box jumps, 12”-24”

V
15:00 AMRAP
10 push presses, 35#/45#
10 kettlebell swings, 12kg/8kg
10 box jumps, 20”

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

A little bit of everything

Thursday, March 27th, 2014

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Today’s lesson plan:

Warm up: Ladder drills + static hangs + shoot thrus

Skill: Backsquats + around the clock planks

III. WOD

Kids
Kids 4 rounds of
Bear crawl -> burpees -> front squats -> sit ups -> run

Pre-Teen
Team WORKOUT
6 x 100 ft Bear Crawls
50 x Burpees
50 x Front squats
50 x AM sit ups
200 m sprint

IV. Post WOD

Kids: Game!

Pre-Teen: Game!
Warm up: Ladder drills + static hangs + shoot thrus