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CrossFit Kids

A LOT GOING ON TODAY!

Saturday, May 30th, 2015

Saturday, May 20, 2015

HAPPY BIRTHDAY GINA S!

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8:00am Open Gym
8:00am Paleo Kickoff Meeting in RebelHealth
9:00am Team WOD
9:30am Registration opens for Kids Spring Jamboree
10:00am CF Kids Spring Jamboree!

 

YESTERDAY’S RESULTS

 

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Team work

Wednesday, May 27th, 2015

1458492_779494475478834_5293991927054407827_nThursday, 5/28/2015

Today’s lesson plan:

Warm up: 400/200 m run, bear crawl -> ladder drill -> forward rolls into standing -> plank hold

Skill:
K: Bar play

PT: Work as partners to practice 3 sets each
10 x Deadlifting
10 x alternating OH throws

WOD

Kids
100 m row
Forward/ backward shuttle run

Pre-Teen
Partner 1/2 Boat Race
250 m row
Forward/backward shuttle sprint

After WOD

  • Game
  • Flexibility: split stretch, standing quad, upper back

Resistance training

Monday, May 25th, 2015

11205173_825394684222146_1939213749413383933_nTuesday, 5/26/2015

Today’s lesson plan:

Warm up: 2 min jump rope practice,
2 sets of 6 x 1 legged broad jumps -> push ups -> slow squats -> pull ups -> 15′ HS hold

Skill:
Resisted runs and tire pulls

WOD

Kids
5 x C & J
5 x box jumps
10 x mountain climbers

Pre-Teen
12-10-8
x C & J
x box jumps
40 x mountain climbers after each

After WOD

  • Game
  • Flexibility: swimmer stretch,  banded hammy, calves

MEMORIAL DAY – NO KIDS CLASSES

Sunday, May 24th, 2015

imagesMonday, 5/25/2015

MEMORIAL DAY – NO CLASSES!

Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in our nation’s service.  Go here for a good Memorial Day History!  http://www.usmemorialday.org/backgrnd.html

 

 

Exercising outdoors!

Wednesday, May 20th, 2015

1888611_580945215333762_1003038969_nThursday, 5/21/2015

Today’s lesson plan:

Warm up:
Kids play Frogger
PT: work w a partner – 400 m buddy run, then complete
20 x push up while partner hangs
20 x MB squat + throw

Skill: practice forward / backward rolls into standing and free time for skill work

WOD

Kids
Work as teams – 3 separate relay races
prowler push
100 m sprints
wall climb

Pre-Teen
Teams of 3
Complete 3 x 5 min amraps
(1) 50 m prowler push
(2) 100 m sandbag run
(3) 2 for 1 wall climbs

After WOD

  • Game
  • Flexibility: banded hammy and split stretch

Jamboree WOD

Monday, May 18th, 2015

11141176_825394514222163_1318111944063458619_nTuesday, 5/19/2015

Today’s lesson plan:

Warm up: Jump rope drills, then 2 x 20′ on/ 10 off
HS hold -> SB plank hold -> wall sq

Skill: Clean and Jerk

WOD

Kids
15-9-3
PVC Clean and jerk
burpees

Pre-Teen
15-9-3 reps of
Clean and jerk
burpees

After WOD

  • Game
  • Flexibility: bridge up, upper back

strict “Cindy”

Sunday, May 17th, 2015

1001985_633418933419723_1157160698784831058_nMonday, 5/18/2015

Today’s lesson plan:

Warm up: 200 m jog, line drills, 30′ plank/30′ hollow hold

Skill:
K: squat check up and rolling drills
PT: Backsquat 3 x 7 , then 2 x high box jumps

WOD

Kids
6 min of
5 x pull ups
5 x push ups
10 x squats

Pre-Teen
8 min AMRAP
5 x strict pull ups
10 x push ups
15 x squats

After WOD

  • Game
  • Flexibility: butterfly and downward dog

Agility and stability

Wednesday, May 13th, 2015

11203218_825394734222141_1728169753113481423_nThursday, 5/14/2015

Today’s lesson plan:

Warm up:
(1)Ladder drills and Shuffled shuttle runs
(2) then 2 x frwd rolls into standing -> 10 x push ups -> 10 x sit ups -> 10 x supermans

Skill: stability on the rings and skin the cats
Support holds
Dips
kneeling MU progressions

WOD

Kids
Dot drill hopscotch combo -> Balance beam -> Bear crawl -> MB roll -> MB carry

Pre-Teen
3 rounds
21-15-9
KB
Box jumps

After WOD

  • Game
  • Flexibility:reach back shoulder stretch, forward split stretch

Teamwork

Monday, May 11th, 2015

1506064_626136720814611_8347888578330000688_nTuesday, 5/12/2015

Today’s lesson plan:

Warm up:
(1) Quick switch

(2) Plank Ball

Skill: 2 x 2min stations
HS –> kick-up / walking / holding/ kick ups
1-legged squats –> box, rolling, counterbalanced, banded

WOD

Kids
Work through stations 2 x 30′
thrusters -> burpees -> s2s hops -> sit ups

Pre-Teen
Team WOD
Work top down, eliminating the bottom movement after each round
20 x thrusters
20 x burpees
20 x DU /speed rope or singles
20 x sit ups
400 m

After WOD

  • Game
  • Flexibility:  1:00 downward dog 1:00 child pose (alt 30′)

Running, jumping, pulling

Sunday, May 10th, 2015

10460327_656816517746631_4744344478879120343_nMonday, 5/11/2015

Today’s lesson plan:

Warm up: Partners do: tag team 2 x frwds run and back peddle -> 10 x sit up 2 stands -> 10 x plank with hand shake -> 10 x alternating squat holds

Skill:
(1) FS with MB throw to knock over cones
(2) 4 x wall climbs drill timed

WOD

Kids
4 rounds or 6 min
25 ft burpee broad jump
10 x jump pull ups
50 m run

Pre-Teen
4 rounds or 12 min
200 m run
50 ft burpee broad jump
10 x pull ups

After WOD

  • Game
  • Flexibility: triangle stretch