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CrossFit Kids

3 x 4 minute AMRAPS

Monday, September 15th, 2014

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Our birthday boy!

Tuesday, 9/16/2014.

HAPPY BIRTHDAY TO CIAUS!

Today’s lesson plan:

Warm up:
2 rounds
1 x Handstand hold for 20 sec/attempt -> bear crawl -> 10 jumping jacks -> 10 one-legged side-to-side hops, each leg

Skill:

III. WOD

Kids

4 x pull-ups or monkey hangs
8 x squats
8 x mountain climbers

Pre-Teen

3 x 4:00 AMRAPs, rest 1:30 in between

4 x chest-to-bar pull-ups or pull ups
8 x squats
12 x mountain climbers

IV. Post WOD

GAME!
Stretching!

Forwards-backwards

Sunday, September 14th, 2014

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Sydney – “skin the cat”

Monday, 9/15/2014.

HAPPY BIRTHDAY TO VARSITY CLASS- SYDNEY RUSH!

Today’s lesson plan:

Warm up: Ladder run -> 2 x forward rolls -> push ups -> 5-15′ monkey hang

Skill: Ring work

III. WOD

Kids
5 x overhead ball tosses
5 x squat jumps
25 m sprint forwards
25 m run backwards

Pre-Teen
Part 1: OHS practice

Part 2:
10 x MB overhead throw
10 x jump Squat
200 m sprint forwards
200 m run backwards

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

September 11th tribute WOD

Wednesday, September 10th, 2014

DSC_0042.JPGThursday, 9/11/2014.

Today’s lesson plan:

Warm up:
200 m Wallball run -> 6 x PVC shoot thrus -> 6 x squats -> 6 x s2s hops

Skill:

III. WOD

Kids
9 x jumps ropes -> 1 x 20 ft army crawl -> 1 x 20ft burpee broad jump

Pre-Teen
11 Min Team AMRAP – you can break up anyway

9 x jump ropes -> 1 x 30 ft army crawl -> 1 x 30 ft burpee broad jump

IV. Post WOD

Game – Capture the flag
Stretch – calf

Technique day

Monday, September 8th, 2014

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Our girl Tati front squatting

Tuesday, 9/9/2014.

Today’s lesson plan:

Warm up: Forward / backward rolls + Ladder drills

Skill: Rowing and DU practice

III. WOD

Kids

5 min of
5 x front squats -> 5 x broad jumps -> 5 x sit ups -> 50m run

Pre-Teen
3 rounds or 8 min
10 x front squats
30 ft broad jump
10 x sit ups
100 m sprint

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Jumps, crawling, and pulling

Sunday, September 7th, 2014

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Isaiah picking up with safe form

Warm up:  Throw and catch single dutch, then 2 rounds of push ups and static hangs

Skill:  HS practice – kick ups / shoulder touches / single arm holds

Workout of the day:

Kids
6 x Lateral plate hops -> 25 ft bear crawl -> 6 x pull ups -> 1 x Tarzan swing

Pre-Teen
Part 1: DL 5 x 5 practice

Part 2: 4 rounds or 8 min
6 x lateral box jumps
25 ft bear crawl
6 x pull ups

Post WOD: Game and back bends

Open gym and team amrap

Wednesday, September 3rd, 2014

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Sydney coming out of the front squat portion of the thruster

Thursday, 9/4/14.

Warm up: Jump rope -> 2 rounds of slow squats, s2s hops, push ups, hangs

Skill: Practice a weakness!

Workout of the day:

Kids
6 min of
6 x thrusters
WL to cone
6 x t2b/high knee hangs
50 m sprint

Pre-Teen
12 min Team AMRAP
6 x Thrusters
25 ft WL
6 x T2b/ high knee hangs
50 m sprint

  • Game
  • Stretch : couch, triceps

Tabata a lotta

Monday, September 1st, 2014

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Our Varsity class on the rowers

Tuesday, 9/2/14.

We hope you and your family had a wonderful Labor Day! Classes do resume today, regular hours.  Today we will set some goals for September.  See you tonight!

Warm up: 3 rounds 2 x forward rolls -> ladder drill ->3 x reverse dot drill -> 50 m jog

Skill: Tricks! …or cool looking moves :)
Partner single leg balance drills

Workout of the day:

Kids
1.  Tabata burpee, cartwheels, wall balls

2. Fish Game

Pre-Teen

Part 1: Row Clinic withTabata Row

Part 2: Tabata clean and jerks + burpees

Game and stretches

Happy Labor Day!

Sunday, August 31st, 2014

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There will be NO kids classes today. Classes resume tomorrow – regular hours.

Labor Day in the United States is a holiday celebrated on the first Monday in September. It is a celebration of the American labor movement and is dedicated to the social and economic achievements of workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of their country.

Labor Day was promoted by the Central Labor Union and the Knights of Labor, who organized the first parade in New York City. After the Haymarket Massacre, which occurred in Chicago on May 4, 1886, U.S. President Grover Cleveland feared that commemorating Labor Day on May 1 could become an opportunity to commemorate the affair. Thus, in 1887, it was established as an official holiday in September to support the Labor Day that the Knights favored

Sled pushes

Wednesday, August 27th, 2014

1383793_552480364858908_1379508713_n.jpgThursday, 8/28/2014.

Today’s lesson plan:

Warm up:  Jump rope or Row -> 10 x slow squats -> 10 x sit ups or v ups ->

Skill: High bar practice (dips, bar muscle up, over unders)

III. WOD

Kids
3 rounds
1 x sled push
6 x burpees
6 x squats

Pre-Teen
I. For time
12-9-6
Burpees
Squats

II. 3 x sled pushes, 100 m sprint

IV. Post WOD

Brain teasers

Pulling and pushing

Monday, August 25th, 2014

IMG_6073.JPGTuesday, 8/26/2014.

Today’s lesson plan:

Warm up: Partner Up and do 400m Run, 2 rounds of 10 x MB squat + throws, 20′ hang, 10 x alt push ups

Skill: monkey around the rig challenge and HS push up practice

III. WOD

Kids
3 x burpees -> elevated broad jump targets -> 5 x HPC -> 25 m forwards run -> 25 m backwards run

Pre-Teen
I. HPC

II. 4 rounds / 8 min
5 x burpees
25 ft broad jump
5 x HPC
100 m sprint

IV. Post WOD

Game and stretching