Sunday Funday!!!

Warmup:
3X or 5:00
Bear Crawl => 5 super slow squats => Alligator crawl => 2  Broad Jumps => Army Crawl => Forward Roll => Duck Walk => 5 Jumping Jacks => Crab Walk => 5 one-legged hops side to side each leg

Skill:
Dumbbell Snatch

Workout:
3/5 Dumbbell Presses
5/7 Burpees
7/9 Box Jumps

Game:
CrossFit Kickball

Saturday

Elementary

Warm-up:

3:00-5:00 Freeze Tag

Skill:

Rope Holds / Tarzan swings

Workout:

7 min Amrap:

Bar hang =>5-meter giant steps => 5 super slow squats on box => logroll => 5 meter broad jump

Pre-Teens

Warm-up:  3X or 5:00

10 squats => 2 forward rolls => 10 vertical jumps => 2 cartwheels => speed ladder => 2 wall kick-ups or wall-walks

Skill:

Pull-Ups

Workout:

10 Min Amrap

5 Toes 2 Bar => 5 hang cleans => 5 box-overs => 1 Wall Walk or 1 HSPU 

Game:

Farmers and Lumberjacks

Tuesday Fun!!!

Here's the happenings for Tuesday evening:

Warmup
3 X or 5 minutes
5 squats => Army Crawl => 5 Jumping Jacks => Speed Ladder => 5 burps => Run => 5 Jump Ropes => Over the Boxes

Skill
Clean

Workout: Elementary/Pre-Teen
7/10 min Arm
3/5 Cleans
5/10 Pull-Ups
Run 100 M

Game
CrossFit Pin Guard

Sunday Workout

Warm Up 
3x or 5:00
Bear crawl => 10 jumping jacks => forward roll => 5 vertical jumps => broad jump => 5-second bar hang => 5 super-slow squats => 5-10 seconds in the bottom of the squat

Skill 
Front Squat 

Workout 
5 Rounds for Time
5 Jumping Muscle ups
10 Air Squats
15 Sit ups 

Game
Kids' Choice!

Saturday Workout

Warm Up
Tabata (30 sec on/15 sec off) 
Rotate between the following movements 
1. Row
2. Handstand kick up
3. PERFECT air squats 
4. monkey hangs

Skill 
Snatch

Workout
10 Minute AMRAP
100m Row
3 PERFECT snatches
5 toes to bar (knee raises, leg raises) 

Game
CrossFit Bowling (Using kids bowling set, or mock pins, kids bowl and however many pins they knock down, all the other kids have to do that many burpees. If they get a strike, knocking all ten down, then the coach has to do ten burpees!)

Sunday Workout

Warm-Up
20 Singles, 5 Slow Squats, 5 Inchworms, 5 Push Ups

Skill
Hand Stand Push ups 

Workout 
 1:00 on/1:00 off (3 Times Through)
*Try to hold each position for as many seconds as possible throughout the minute you are working. You will have one minute to rest and rotate to your next station.

1. L Sit Hold 
2. Lunge Hold 
3. Pull up/Ring Hold
4. Wall Sit 

Game 
Plank Wars

Saturday Workout

Warm up
3 X or 5 minutes 
Bear crawl => 10 jumping jacks => forward roll => 5 vertical jumps => broad jump => 5-second bar hang => 5 super-slow squats => 5-10 seconds in the bottom of the squat

Skill
Deadlift 
*Gorilla chest 
*Strong Back 
*Stand up tall 
Pull ups
*Hollow Hold/Superman 
*Everything tight

Workout
Pre-Teen/Teen
20 minute running clock 
Alternate between two skill movements:
5 Deadlifts 
1-2 minutes pulling skills (rope climbing, kipping pull ups)

Elementary
10-15 minute running clock
Alternate between two skill movements:
3 Deadlifts 
2 minutes pulling skills (rope climbing, kipping pull ups)

Game
Fish Game

Tuesday Workout (ONE CLASS FROM 7:15 PM-8:00 PM)

We will be having ONE KIDS CLASS TOMORROW (TUESDAY) NIGHT from 7:15 PM-8:00PM!

All ages are welcome! We will be completing a workout in memory of Rhonda VanBeek (Justin's mom) who passed away in May from Colon Cancer. Tuesday would have been her 57th Birthday.

We will be completing a version of the "Rhonda's Team" workout at kids class.

We will be completing a Burpee Relay together as a class! We'd love to have a big turn out for this one! 

Saturday Workout

Warm-Up:
3X or 5:00 
10 jumping jacks => wall walk-up => cartwheel => broad jump => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 50-meter run

Skill:
Pre-Teen: Thruster
Elementary: Wall Ball

Workout:
Pre-Teen: 
10:00 AMRAP
5 Thrusters
10 Double Unders 
:30 rest between each round

Elementary: 
8:00 AMRAP 
4 Wall Ball Throws
8 Rope Jumps 
Wall to Rig-Rig to Wall (Gymnastics movement, Animal Crawl, skip, etc.-Can change each round-Kid Choice)

Game:
Bar Wars and Relay Races

Tuesday Workout

Warm up
3x or 5:00
10 jumping jacks => 5 super-slow squats => forward roll => 5-10 seconds in the bottom of the squat

Skill 
Box jump; focus on knees out in jump and landing (on box and back on the ground)

Workout
8:00/10:00 AMRAP
100-meter row
3/5 push ups 
6/10 box jumps, 12”-24”
**Bowl at the end of each round**

Game
Surprise!

Sunday Workout

Warm-up

3x or 5:00
5 super-slow squats => 5-10 seconds in the bottom of the squat => bear crawl => 2 cartwheels => 5 vertical jumps => 25-meter high-knee skip => 25-meter side shuffle

Skill
Power Clean

Workout

8:00 AMRAP
5 hang power cleans, unloaded-dumbbells
5 push presses
10 walking lunges

Game
Baseball

Saturday Workout

Warm-Up 
1 Forward Roll-> Hoop Hops-> Army Crawl-> Hurdle Hops-> Throw the bean bag in the bucket-> 5 Jump Squats

Skill 
Pull up/Toes to Bar (5 min each) 
**Pre-teen work on hollow hold/superman motion

Workout 
Visit each station 3 times (45 Seconds work/ 15 Seconds Rest and transition)

Lateral Hops 
Front Squats
Pull ups/Toes to Bar 
Headstand/Handstand kick up 

Game
Rapid Fire