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CrossFit Kids

Balance training and prowler pushes

Sunday, January 11th, 2015

10846125_741858225909126_6516885331516126158_nTuesday, 1/12/2015

Today’s lesson plan

Warm up:  Single dutch

Skill:  Balance bean and balance drills

WOD

Kids
Part 1:
3 rounds
10 x box jumps
50 ft bear crawl

Part 2: outside for sled pushing!

Pre-Teen

Part 1:
3 rounds
20 x box jumps
100 ft bear crawl

Part 2: 3 x each prowler push

After WOD

  • Game
  • Flexibility : Butterfly, pike stretch

Rowing practice and a Chipper

Wednesday, January 7th, 2015

1538842_712096085552007_7528472630868977376_nThursday, 1/8/2015

Today’s lesson plan

Warm up: Rotating stations 2 x 20-30′

  • Battle Ropes
  • candlesticks
  • t-hold
  • dot drills

Skill: Rowing practice and Tabata Row

WOD

Kids
1 x 30 m run
7 x hang power clean
7 x push press
1 x 25 ft WL

Pre-Teen
Part 1: HPC and PP practice and set up

Part 2: Chipper!
400 m run
30 x hang power cleans
20 x push press
100 ft WL

After WOD

  • Game
  • Flexibility: Upper back stretch / couch

Agility Relay

Monday, January 5th, 2015
10689854_714578338637115_580057256408814996_n

Sophia – age 8

Tuesday, 1/6/2015

Today’s lesson plan

Warm up: Med ball relay and plank ball relay

Skill: handstand work

  • Holds
  • shoulder taps / weight shifting
  • strict push handstand push up

WOD

Kids
3-5 rounds each timed for fun
3 x tuck jumps -> speed ladder -> hurdle obstacle hop overs -> 30 ft MB run or roll

Pre-Teen
Part 1: 10 min of
Beginner 1 x DL + Hang power clean
Seasoned 3 x linking the foor to clean catch + jerk

Part 2: 4 rounds each timed, resting while others go
5 x tuck jumps -> high knee forwards/sideways speed ladder -> hurdle obstacle hop over -> 30 ft MB hop ->MB sprint to start

After WOD

  • Game
  • Flexibility: 20 x high leg kicks each side, side split holds

Half Cindy

Sunday, January 4th, 2015
10351753_633824686712481_5187531640035569605_n

Whitney – Varsity class doing kipping pull ups

Monday, 1/5/2015.

Today’s lesson plan

Warm up: 10 arm circles forward/backward, big/small => bear crawl => cartwheel => 2 broad jumps => 4 monkey hangs => 50-meter run

Skill: Spend 5 min on Jump Rope practice

  • Singles without double bounce
  • Speed Rope / running speed rope drills
  • double unders

WOD

Kids
Mini “Cindy”
Complete 5 rounds or 6 minutes
3 x pull ups
5 x push ups
7 x squats

Pre-Teen
Part 1: 10 min AMRAP of “Cindy”

5 x pull ups
10 x push ups
15 x squats

Part 2: Alternate planks and hollows
Planks 45′-30′-15′
Hollow for 15′

After WOD

  • Game
  • Flexibility: accumulate 30 bridge and 30 ‘ pike stretch

Happy New Year!

Wednesday, December 31st, 2014

Thursday, 1/01/2015.
Happy-New-Year-2015-Hot-Colors

Happy New Year from the Rebel family!

Enjoy the holiday and get ready to set new goals for the new year. 

Team workout for the new year!

Monday, December 29th, 2014

IMG_5608.JPGTuesday, 12/30/2014

Today’s lesson plan

Warm up: 2 x 30′ jump n jacks, static hang, 5 x push up and plank on hands, HS or frog stand hold/attemps

Skill: Hanging and pull up drills

WOD

Kids
3 x 20′ stations
DB OH raise -> box jump -> WB -> plank to forearms

then group run

Pre-Teen
1 x 400 m run

2 rounds of
20 x KB swing
15 x box jumps

3 rounds of
20 x squat + MB toss
15 x plank high fives

After WOD

  • Game
  • Flexibility: split stretch and bridge up

Ropes and agility day

Sunday, December 28th, 2014

IMG_6045.JPGMonday, 12/29/2014

Today’s lesson plan

Warm up: MB relay and plank ball relay

Skill: Rope Climb practice or 5 x full rope climb accents / we will also get in some tarzan swings!

WOD

Kids
3-5 rounds each timed for fun
3 x tuck jumps -> speed ladder -> hurdle obstacle hop overs -> 30 ft MB run or roll

Pre-Teen
Part 1: 10 min of
Beginner 1 x DL + Hang power clean
Seasoned 3 x linking the foor to clean catch + jerk

Part 2: 4 rounds each timed, resting while others go
5 x tuck jumps -> high knee forwards/sideways speed ladder -> hurdle obstacle hop over -> 30 ft MB hop ->MB sprint to start

After WOD

  • Game
  • Flexibility: Yoga!

Merry Christmas, no class!

Wednesday, December 24th, 2014

Thursday, 12/25/2014

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CrossFit Rebels wishes you and your family a very Merry Christmas!

No classes today. All classes will resume Monday, December 29th.

Enjoy the happy holiday!

 

Christmas team relay

Monday, December 22nd, 2014

1472012_547915281970089_1130173789_nTuesday, 12/23/2014

Today’s lesson plan

Warm up: Capture the Santa Hat!

WOD

Kids
Kids will Complete the entire 12 days of Christmas 1 x individually
1 x forward roll
2 x push ups
3 x Ball slams
4 x Hang power clean
5 x box jumps
6 x lunge steps
7 x t2b/ knee raise
8 x jump jacks
9 x s2s hops
10 x thruststers
11 x squats
12 x burpees

Pre-Teen
Kids will have 20 minutes to complete or get as far as possible in the 12 days of Christmas/Holiday WOD

1 x forward roll
2 x push ups
3 x ball slams
4 x hang power clean
5 x box jumps
6 x jump lunge
7 x t2b/ knee raise
8 x jump jacks
9 x s2s hops
10 x kb swing
11 x goblet/front squats
12 x burpees

After WOD

  • Game: kids pick!

Bar rolling & how to pick things up

Sunday, December 21st, 2014

10291111_714578361970446_1770760606266007192_nMonday, 12/22/2014

Today’s lesson plan

Warm up: 2 x 15′ stations of jump jacks -> mountain climbers -> upside down movement (forward roll, cartwheel, HS hold/walk)

Skill: Roll overs, under overs, press outs

WOD

Kids

Part 1: How to pick things up / deadlift practice

Part 2: 5 min of
7 x wall balls
7 x box jumps
50 m sprint

Pre-Teen
Part 1: Deadlift with partner 3 x 10 and beginner practice

Part 2: 5 min of
7 x wall balls
7 x box jumps
100 m sprint

After WOD

  • Game
  • Flexibility: Couch stretch and elevated calf/ham stretch