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CrossFit Kids

Push and press

Thursday, January 9th, 2014

Thursday, 1/9/2014.1526323_563193380442279_496557928_n

Today’s lesson plan:

Warm up: Frwd Rolls, Walking Lunge, squats, static hangs, planks

Skill: Max Long Jump

III. WOD

Kids
3-4 rounds of
100 m Sprint
7 x overhead press
7 x box push ups

Pre-Teen
3 rounds of
200 m Sprint
10 x overhead press
10 x box push ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Wall ballin’

Tuesday, January 7th, 2014

Tuesday, 1/7/2013.t2b

Today’s lesson plan:

Warm up: Bear crawl -> Broad Jump -> log roll -> lunges
Core work

Skill/Strength:
K:Pull ups
PT: Power cleans and pull ups

III. WOD

Kids
6 min AMRAP
5 x Wall Ball
5 x t2b
100 m Sprint

Pre-Teen
4 Rounds
10 x Wall Ball
10 x t2b
100 m Sprint

IV. Post WOD

Kids: Game!

Pre-Teen: Game! and stretching

Climbing and throwing

Monday, January 6th, 2014

Monday, 1/6/2014.IMG_4950.JPG

Today’s lesson plan:

Warm up: Ladder Drills and speed work

Skill:

III. WOD

Kids

3 rounds

Ball Toss 50 ft

100 m Sprint

Pre-Teen

5 rounds

Ball Toss 100 ft

100 m Sprint

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Jump up, push up

Thursday, January 2nd, 2014

Thursday, 1/2/2014.091.JPG

Today’s lesson plan:

Warm up: Jumping jacks -> slow squats -> broad jumps -> mnt climbers -> 100 m sprint

Skill:
KIDS: HS Kick ups and HSPU
PT: Same + Front squat practice

III. WOD

Kids
AMRAP 5 min
5 x box jumps
5 x push ups

Pre-Teen
21-15-9
box jumps
push ups

IV. Post WOD

Kids: Game!

Pre-Teen: Game, pec stretch

Crawl and Roll

Monday, December 30th, 2013

Monday, 12/30/2013.IMG_4912.JPG

Today’s lesson plan:

Warm up: New Years Run + jump rope

Skill: Balance and Agility drills

III. WOD

Kids
5 Rounds
100 Ft Bear Crawl
Forward rolls

Pre-Teen
Part 1: 3 Rounds
100 Ft Bear Crawl
Forward rolls

Part 2: Lift

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Obstacle course!

Monday, December 23rd, 2013

Monday, 12/23/2013.
031.JPG

REMINDER CFR KIDS HOLIDAY HOURS

Week 12/23:
Monday, 12/23 – Open, normal classes
Tuesday, 12/24 – No kids classes
Thursday, 12/26 – No kids classes

Week 12/30:
Monday, 12/30 – Open, normal classes
Tuesday, 12/ – No kids classes
Thursday, 1/2 – Open, normal classes

 

Warm up: Snow Ball Relay

Skill: 5 min ring play

WOD

Kids
Obstacle course:
Hop thru speed ladder
Jump to Squats
In and out tires
Crawl unders
Cone Drills
Sprint

Pre-Teen
Obstacle course:
Hop thru speed ladder
Jump to Squats
In and out tires
Crawl unders
Cone Drills
Sprint

IV. Post WOD

Kids: Game!

Pre-Teen: Fish Game and stretching

“Nancy”

Thursday, December 19th, 2013

Thursday, 12/19/2013.Febmarch 141.JPG

Today’s lesson plan:

Warm up: Jump Rope, Group Line Drills

Skill: Core Work with Plank Wars

III. WOD

Kids
5 min AMRAP
200 M Run
10 x OHS

Pre-Teen
3-5 Rounds
400 M Run
15 x OHS

IV. Post WOD

Kids: Game!

Pre-Teen: Game and Stretching

“TEAM WOD”

Tuesday, December 17th, 2013

Tuesday, 12/17/2013

snowman

SNOWMAN WOD

Today’s lesson plan:

Warm up:
Row and Running line drills
Skill:
Dip Shrug Drop and Stand with MB
III. WOD

Kids
Team of 3 Kids
3 min AMRAP x 3 with a 1 min. rest between each round
3 stations: Row, WB, Burpee
Each person switches after one minute
Pre-Teen
Team of 3 Teens
3 min AMRAP x 5 with a 1 min. rest between each round
3 stations: Row, WB, Burpee
Each person switches after one minute

IV. Post WOD
Mobility and Yoga
Kids: Game!

Lunging, pressing, t2b

Monday, December 16th, 2013

Monday, 12/16/2013.097.JPG

Today’s lesson plan:

Warm up: 100m Run -> Broad Jump -> Sit ups -> 180 jumps -> Forward Rolls -> Planks

Skill: HS Kick ups

III. WOD

Kids
6 MIN AMRAP
6 lunge steps
6 shoulder presses
6 toes-to-bar

Pre-Teen
12 MIN AMRAP
12 DB lunge steps
10 DB shoulder presses
8 toes-to-bar

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Thrusters and rope climbs

Thursday, December 12th, 2013

Thursday, 12/12/2013.1453338_536545683107049_1776519846_n

Today’s lesson plan:

Warm up:Bear Crawl -> Static Holds -> F rolls -> S2S Jumps-> Group Planks

Skill: Pull ups

III. WOD

Kids
5 min AMRAP
7 x Thrusters
7 x Pull ups

Pre-Teen
12 x Thrusters
1 x Rope Climb
9 x Thrusters
1 x Rope Climb
6 x Thrusters
1 x Rope Climb

IV. Post WOD

Kids: Game!

Pre-Teen: Game and stretching