Tuesday 12.30.14

Warm Up
Tag/tag variations

Skill
Elementary - Bar grip strength
Pre-Teen/Teen - Dead Lift

Workout
3/6 Rounds of:
1/2 minute(s) of work, 1 minute of rest:
3/5 Jumping Bar Muscle-ups
10 walking lunges/walking med ball lunges
5 med ball slams/backwards med ball throw

Game
Mat Attack

Sunday 12.28.14

Warm-up
3x or 5:00
Bear crawl => 10 jumping jacks => forward roll => 5 vertical jumps => broad jump => 5-second bar hang => Agility Ladder=> 5 super-slow squats

Skill 
Headstand/Handstand

Workout 
6:00-8:00 AMRAP 
10 sec L sit hold on rope 
8 Strict Med Ball Presses/Throws 
Cone to cone run

Game 
Baseball

Saturday 12.27.14

Warm-Up:
3x or 5:00
10 arm circles, forward and backward => 5 super-slow squats => 5-10 seconds in the bottom of the squat => forward roll => bear crawl

Focus:
Hang power clean

WOD:
3/4 rounds
12 squats
6 push-ups
3 hang power cleans, unloaded-8# dumbbells
10/20 jump ropes

Game:
Underhand Dodgeball

Tuesday 12.23.14

Warm Up
Farmers and Lumberjacks

Skill 
Thrusters (Front Squat + Push Press) 

Workout
8:00-10:00 AMRAP 
4 Knees to Elbow 
6 Thrusters 
8 Hurdle Jumps 

Game 
Musical Medicine Ball 

Sunday 12.21.14

Warm-Up:
3x or 5:00
Forward roll => bear crawl => 2 broad jumps => 5 super-slow squats => speed ladder => 10-second bar hang => 25-meter high knees => 25-meter pocket kickers

Focus:
Dip-Shrug-Drop-Stand

WOD:
4-5 rounds

50 m run (down and back 2X)
6 one-arm hang dumbbell power cleans (change arms) 

10 squats

Game:
Max Stack

Saturday 12.20.14

Twelve Days of Christmas!!!

Warmup
Run the course!!!

Skill
Jump Rope

Workout
12 Days of Christmas
12 Min AMRAP
1 wall walk
2 wall balls
3 box jumps
4 burpees (fast and floppies)
5 jump ropes
6 air squats
7 push-ups
8 ball slams
9 situps
10 jumping high knees
11 pull-ups
12 lunges (back to the wall)

Game
Cone Blaster!!!

Tuesday 12.16.14

Warm-up
3 X or 5 minutes
Lunge => 2 squats => speed ladder => 2 squats => forward roll => 2 squats => 3 jumping pull-ups => rope swing for distance

Skill
Pull-ups / Cartwheels / Handstands

Workout
3 /5 Wall Ball - reset after every repetition
6/10 pullups
25 m farmer carry

Game
Kick the Can

Sunday 12.14.14

Warm Up 
Agility Obstacle Course

Skill 
Push Press/Split Jerk

Workout 
2:00 AMRAP X 3

10 side to side hops
Lunge to the wall
Run to the rig


Game 
Open Gym Time!

Saturday 12.13.14

Warm-Up 
Musical Wallballs 
     *Music playing=wallball
     *Music Stopped=ball slams

Skill 
Skin the Cat
Ring Holds

Workout
10:00 AMRAP
100m Row
10 sec pull up hold
1 Wall Walk

Game 
Bombs in the Tower
(Use a gymnastics mat rolled up and stand it tall on one side (one kid should be able to stand in it with the mat wrapped around him like a wall). This kid is “guarding the tower” assign 2-3 other children to guard the outside of the tower. All other kids are “bombing the tower.” Bombers must stand behind a line and throw dodgeballs (aka bombs) into the tower, before a bomb may thrown it must be activated with a burpee. All bombs that land in the tower equal one point. Guards can jump and use their hands to block the bombs from entering their tower. The child who is in the tower must throw out the bombs as soon as he or she can- this keeps the game going. A coach helps roll the balls back to the bomber.

Tuesday 12.9.14

Warm-up 
Dodge the Cones: The child will start at the first cone and sprint to the second cone and so on, Then backpedal back to the beginning.
Typewriters: (2 feet in, 2 feet out – agility ladder drill)

1 Wall Kick up 

Skill 
Turkish Get ups

Workout
6:00-8:00 AMRAP
5/7 Box Jumps
5/7 Toes to Bar 
1 Typewriter 

Game 
Kickball

12.6.14

Warm-up
Bear Crawl => 5 super-slow squats => forward roll => 5 two-legged front-to-back hops => speed ladder =>  25-meter high knees => 25-meter pocket kickers => 3 hollow hold / Supermans

Skill
Pull-Ups

Workout
AMRAP 8-10 Minutes
3/5 Deal lift / Med ball dead lift
Over the back med ball throw
3/5 Pull-ups
Med ball carry


Game
Bar Wars

Saturday 12.5.14

Warmup
10 arm circles forward and backward => 5 super-slow squats => bear crawl => 3 box push-ups => 4 monkey hangs => 5 one-legged forward-backward hops, each leg => 50-meter run

Focus:
Front squat – focus on laser beam elbows

WOD:
5:00-7:00 AMRAP
5 front squats, unloaded / dumbbells / 15# bar
5 Fast and Floppies / Burpees
5 box jumps

Game

Don't touch the floor!!!

Tuesday 12.2.14

Warm-Up
Handstand attempt => bear crawl around obstacles => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

Skill

Hang Power Clean - focus on bent knees (getting under the bar)

Workout

7:00 - 9:00 AMRAP

2/3 wall walk/wall kick-up

10/20 jump ropes

50 meter med ball lunge

Game
Cone Blaster

Sunday 11.30.14

**REMEMBER we only have ONE kids class on Sunday! We will have a combined class from 10:15AM-11:00AM! Hope to see you there!

Warm Up 
Animal Crawl
Agility Ladder
Lunge
Skip
Forward Roll
Cartwheel

Skill
Snatch

Workout
10 Minute AMRAP
(5) 10 Jump Ropes
(5) 10 Snatch
(5) 10 Ring Rows
2 Forward Rolls

Game 
Bear crawl races – bear crawl to pull-up bar, perform or attempt one pull-up, bear crawl to end of line
OR 
Hot Potato 

Saturday 11.29.14

Warm up
10 jumping jacks->bear crawl->hula hoop->forward roll->plank hold->agility ladder->jumping pull ups

Skill
Deadlift 

Workout 
6:00-8:00 AMRAP

3 Wall Walks
5 Deadlifts 
7 Pull ups 
9 Tuck jumps 

Game 
Baseball 

Tuesday 11.25.14

Warm-Up
Hula Hoop Tabata Warm up (all movements will be completed inside or around your hula hoop)
2 X Through
1. Hula hoop
2. Side to side jump (over the outside rim of the hula hoop
3.Arm Circles (standing inside hoop)
4. Squat Jump(standing inside hoop)
5. One legged-toe touch
6. Plank (hands inside of hoop-feet outside)

Workout
CrossFit Baseball!
6 Innings (Get as many points as you can each inning)
Home plate=forward Roll 
Walking Lunge to 1st Base  
1st Base= 3/5 Squats
Carioca to 2nd Base
2nd Base= 3/5 Jumping Muscle Ups
Animal Crawl to 3rd Base
3rd Base=3/5 Burpees
Run to Home Plate

Game 
Open Gym Time!

Sunday 11.23.14

Warm - Up: 2 Med ball squat and throws . Karaoke across the center .  10/20 jump ropes .  2 forward rolls . 2 med ball slams .  Karaoke across the center . 10 second box plank . 3 hollow hold/Supermans


Skill
Clean and Jerk: Medicine ball / Unloaded bar

Workout
Each Minute: Minute 1: 1 Wall Ball & 1 Toes 2 bar; Minute 2 : 2 Wall balls and 2 Toes to bar....etc. for 8-10 minutes.

Game
CrossFit Bowling

Saturday 11.22.14

WarmUp -   Bear Crawl => Walking Lunges => Backwards Run => Wall Walk


Skill Day - Gymnastics Rings (10 mins)
                  HandStands (10 mins)

Game - Mat Attack

Tuesday Workout

Warm Up 
Fish Game on Rower 

Skill 
DB Snatch 

Workout 
3-5 times through
2:00 Work 
1:00 Rest

Ladder: 1 DB snatch, 1 med ball slam, 2 DB snatch, 2 med ball slams, 3 DB snatch, 3 med ball slams....

Get as far as you can in 2:00. We will start back at 1 rep at the beginning of each round. Try to beat your score each time!

Game
Farmers vs. Lumberjacks

Sunday 11.16.14

Warm-Up:
3x or 5:00
Bear crawl . forward roll . army crawl . broad jump . crab walk . forward roll .  inchworm . cartwheel . 50-meter run

Focus:
Rowing – (legs-arms, arms-legs)

WOD:
6:00-8:00 AMRAP
10 pulls / 100-meter row
5 / 10 squats
5 / 10 med ball slams

Game

Med ball relays

Saturday 11.15.14

3x or 5:00
Bear crawl . forward roll . 5 one-legged forward-backward hops, each leg . 5 vertical jumpt . 3 push-ups . 5 super-slow squats . 50-meter skip

Focus
Clean - Focus on Bent Knees

WOD
8:00-10:00 AMRAP
5 toes-to-bar or knees-to-elbows or knee raises|
10 front squats, unloaded-10#
100-meter row

Game

CrossFit Kickball

Tuesday Workout

Warm Up 
Musical Medicine Ball

Skill
Ring holds/pull up holds
Snatch

Workout
In honor of Veterans Day..

"Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Power Snatch 
10 Burpees 

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs 
30 Wall Ball Shots  

Game 
Bar Wars OR Open Gym Time

Sunday 11.8.15

Warmup
Bear crawl . 2 Burpees . Speed ladder . 10 Jump ropes . Box jump-over . 3 Squat jumps . Cartwheel and Forward roll . Jumping Lunges

Skill
Med ball thruster

Workout
AMRAP
4/3 Toes to bar
8/6 Med ball Squats
12/9 Jump ropes

Game
Mat Attack!

Saturday 11.8.14

Warmup
3x or 3:00
5 ball slams . 2 forward rolls . 3 squats . 1 wall walk/kick up and hold . 10 jump ropes . Lunge . 100m run . bear crawl

Skill
Clean/Med ball clean

Workout
9:00 AMRAP

5 Wall Balls
5 Pushups
5 Pull - Ups

Game
CrossFit Buddy Pin Guard

Tuesday Workout

Warmup
3x or 5 mins
5 squats => bear crawl => 10 jumping jacks => broad jump => 10 jump ropes => 2 forward rolls => 3 burpees => 100 m run

Skill
Clean

Workout
7:00 AMRAP
4 cleans, 5-15#/beanbags
6 burpees
8 double-unders or attempts/tuck jumps

Game
Cone Blaster

Sunday Workout

Warm-up 
3X or 5:00 
Bear Crawl=>5 squats=>Agility Ladder=>5 Jumping jacks=>Forward Rolls=>5 sec. plank hold=>5 jumping pull ups=>5 one-legged side to side hops 

Skill 
 Clean

Workout 
8:00 AMRAP
100 m Row or Run 
5 front squats 
5 box jumps 

Rest 2:00 
THEN....
1:00 Plank hold 

Game 
Bar Wars

Saturday Workout

Warm-Up:
Musical Jump Rope
Kids practice jump rope while listening to music. Every time the music stops, kids drop their jump ropes and perform the movement called out (Squats, Mountain Climbers, Burpees, Jumping Jacks, etc.) 

Skill:
Headstand/Handstand Practice

Workout:
10:00 AMRAP
10 jump ropes/box jumps
5 ball slams
1 wall walk

Game 
Switch: Class will be divided into 2 teams. The coach will call out a designated exercise (burpee broad jump, inchworm walks, bear crawls, lunges, high-knee skips, side shuffling, sprinting, carioca, frog leap, bunny hops) and players move to the opposite side as fast as possible while performing that exercise. An entire team crossing a finish line first scores a point.

HALLOWEEN PARTY TONIGHT (Tuesday)!

Halloween Party tonight at Hydro! Bring your family and friends for FREE! The fun starts at 7:00PM!

Sunday 10.25.14

Warmup
3X or 4:00
5 Ball Slams => Carioca => 5 Slow Squats => 5 Monkey Hangs => 5 Burpees => Backwards Crab Walk => 5 Jump Ropes

Skill
Pull-Ups

Workout
3/5 Jumping Ring Muscle-Ups
6/10 Squats
9/15 Situps


Game
CrossFit Pin Guard

Saturday 10/25/14

Saturday 10/25/14

Warmup
200m Run => 15/10 Jumping Jacks => 10/5 Squats => 100m Run => 10/6 Lunges => 10 Arm Circles =>  50m Run => 1 Cartwheel + 1 Forward Roll

Skill
Rope Climb

Workout
6/10 min Amrap
Row 250m / 10 pulls
Army Crawl
Rope Climb/Rope Hold
Army Crawl
6/3 Push-ups

Game:
Open Gym

Sunday Workout

Warm up 

3x or 5:00
3 handstand attempts => 10 arm circles forward => 10 arm circles backward => forward roll => 5 jumping squats = 3 jumping muscle ups => 10 sec hollow hold => 6 broad jumps=> 10 jumping jacks => 50-meter high-knee skip

Skill 

Pre-teen/teen: clean and jerk

Elementary: Burpee box/plate jump 

Workout 

10:00 AMRAP 

5 clean and jerks

5 jumping muscle ups 

5 hollow hold/superman on floor 

Game 

Hot Potato – Sit in a circle and, with music playing, pass a ball or beanbag to the person next to you. When the music stops, the child holding the “hot potato” does 3 reps of an exercise. Pass the potato; no throwing.

Saturday Workout

Warm Up

3x or 5:00
5 tuck jumps => 5 walking lunges => 5 jumping jacks => forward roll => 5 perfect squats => army crawl => plank => monkey hangs

Skill

Pre-Teen/Teen: Clean and Jerk

Elementary: Jump Rope/Box jumps

Workout

WOD: 12 Minute AMRAP
5 Ring Rows (one ring per kid, underhanded grip)

7 Pushups
9 Jump Ropes
100 m run

Game

Frogger

Sunday, Sunday, Sunday!

Warmup
Tabata Lunges, Broad Jumps, Bear Crawl, Jumping Jacks


Skill
Teen/Pre-Teen - Clean and Jerk
Elementary - Squat

Workout
3 hang power clean and jerk (5#-15#) (Pre-Teen
3 bean bag snatch (Elementary)
3 Burpees
Run to the rig and back

Game
Frogger

Saturday 10.11.14

Warmup
50 m run - Crab walk - 5 squats - wall walk - 5 jumping knees to chest - forward roll - rope swing


Skill
Pushup (Elbows in)

Workout
3 Toes to Rings
Through the Gauntlet
Wall Walk

Game
CrossFit Dodge Ball

October Schedule Updates

October Schedule Updates!

Mark your calendars! We have a couple exciting opportunities for our kids to participate in at Hydro!

Tuesday, October 14th
No kids classes. James and Megan have conferences all evening. Unfortunately we both work in the same district, and we have parent/teacher conferences the same night.

Tuesday, October 21st
It's that time of year again!

CFH will hold its annual Barbells for Boobs breast cancer fundraiser on the evening of Tuesday, October 21st from 4-7pm...

We are looking to raise funds for the education, screening and treatment for breast cancer since October is breast cancer awareness month...

We would like to contribute to the national organization set up for this specific event as well as raise funds for a local area coalition...

All kids are welcomed to come in and help fundraise with us for this one!

The workout will be:
Elementary will do 30 Burpee Box Jumps (6-12") for time
Pre-Teen will do 30 Hang Clean & Jerks w/ 15-35# for time

ALL CROSSFIT COMMUNITY MEMBERS AND FAMILY AND FRIENDS ARE WELCOME FOR THIS EVENT!

Tuesday, October 28th
See flyer below!!

Tuesday10.7.14

Warmup
10 arm circles - bear crawl - 5 slow squats - lily pad jumps - 10 jumping jacks - cartwheel and forward roll - 5 hollow hold/supermans - 5 box jumps

Skill
Clean and Jerk

Workout
5:00
3 pullups
6 pushups
9 air squats
*each minute on the minute perform 1 50 meter run

Game
CrossFit Freeze Tag

Sunday Workout

Warm-Up
3x or 5:00
3 Vertical jumps => Forward roll => 10 arm circles forward => 10 arm circles backward => 5 super slow squats => 3 broad jumps => 25 m high knee skip => 25 m back pedal

Skill
Skin the cats 

Workout 
8:00-10:00 AMRAP 
4 pull ups 
8 front squats 
50 m high knee skip 

Game 
CrossFit Kids Basketball- Kids get 3 attempts to shoot a ball into an inverted box (stacked on another box for height). Every time a basket is made, all of the kids run a victory lap around the work area. 

Saturday Workout

Warm-Up 
3 Rounds
1 Wall Walk
Animal Walk
10 Jumping Jacks
10 Jump Squats

Skill
Rowing

Workout
Pre-Teen 
10:00 AMRAP
5 wall balls
10 lunge steps with medicine ball
200m row

Elementary
AMRAP at each station
**1 minute at each station** (Two times through)

1. Tire Flip + Jump in & Out (flip tire, jump in the middle, jump out – that’s one rep.)
2. Burpees
3. Wall walks/Wall kick ups
4. Side to side jumps (over hurdle)
5. Squats 

Game
Four Square CrossFit King Pin

Tuesday Workout

Warm-Up
3x or 5:00
10 jumping jacks => 5 super-slow squats => plank hold  => speed ladder => forward roll => inchworm =>bar hang

Skill
Snatch 

Workout
Elementary 
7:00 AMRAP
Ladder Run 
6 Alternating DB Snatches (3 each arm) 
6 second chin over the bar hold 

Pre-Teen 
10:00 AMRAP
100 m Row 
10 alternating DB Snatches 
10 second chin over the bar hold 

Game
Baseball

Sunday at CrossFit Hydro Kids

Warmup
3-5 squat jumps / 2 wall walks / 100 m run / long lunge / 5-10 jump ropes / 5-10 sec. side plank-plank hold / 3-5 superman swings

Skill
Elementary - Box Jumps
Pre-Teen/Teen - Power Clean

Workout
3-5 Pullups
6-10 Thrusters
Med ball Throw/Roll

Game
CrossFit Ball Tag

Saturday Fun!

Warmup
Up and Over the Boxes / 5 super slow squats / Bear Crawl / Cartwheel @ Forward Roll / 10 Jumping Knees to Chest / Backwards run / 2 Jumping Bar Muscle Ups /

Skill
Handstands/Wall Holds

Workout
3/5 Toes to Rings
6/10 Box Jumps
9/15 Jump Ropes/Double-Unders

Game
CrossFit Freeze Tag

Tuesday at CrossFit Hydro Kids!

Warmup
3 X or 3 Minutes
10 Jump Ropes  5 Jumping Jacks  3 Hollow Hold / Supermans on the bar  Climb over the boxes

Skill
Handstands/Wall Holds

Workout
1 rope climb / 5 second rope hold
3 hang cleans / med ball over the shoulders
3/5 Burpees
Over the box

Game
Dodge Ball

Sunday Workout

Warm-up

Tabata (20 sec on and 10 sec rest for 8 rounds)

jumping jacks

bear crawl

mountain climbers

crab walk

Skill 
Headstand (Rock from toes to balance)
Handstand hold (shoulder/side taps if possible)

Workout 
6:00/8:00 AMRAP
3/5 Handstand holds (shoulder taps if possible)
6/10 Tire Jumps
Tire Flip/Med Ball carry

Game
Cone Wars

Saturday Workout

Warm-Up
3x or 5:00 
5 jumping squats => forward roll => cartwheel => agility ladder => 5 single-leg toe touches, each leg => monkey bar pass or bar hang => 3 burpees => 50-meter high-knee skip => 50-meter carioca 


Skill
*Practice all lifts for workout*
(Overhead Squat, Front Squat, Back Squat) 

Workout
Blacktop Run
3/6 Overhead Squats (use rack)     
Pole Run 
6/9 Front Squats (use rack)
Dumpster Run
9/12 Back Squats (use rack)
Pole Run
6/9 Front Squats (use rack)
Blacktop Run
3/6 Overhead Squats (use rack) 

Game
Musical Medicine Ball

Tuesday Workout

Warm-Up 
10 jumping jacks->1 hill run->5 arm circles (each way)->1 hill run->5 squats->1 hill run-> 5 toe touches

Skill 
Stones (Deadlift stone-lift to box) 

Workout
Complete the following 2X through  
500 m Row
KB Farmers Carry 
30 sec. L sit hold

Game
Kickball

Sunday Funday!

Here's what's happening Sunday!

Warmup:
Med ball shuttle run

Skill:
Sumo Dead lift High Pull

Workout
Row 50/75
8/5 box jumps
Rope climb/5 second hold


Game
Musical Medicine Balls

Saturday Awesome Sauce!!!

Warmup

3X or 5 mins

Bear Crawl => 5 jumping jacks => 3 hollow hold-Supermans => 5 jumping jacks => 2 cartwheels =>  5 jumping jacks => Crabwalk => 5 jumping jacks

Skill

Pre-Teen/Teen

Clean and Jerk

Elementary

Push-Up

Workout

8/5 min amrap

3  pull-ups/hollow holds-supermans

5/3 air squats

 7/3 Burpees

Game

Bar Wars

Tuesday Workout

Here's what's going on at CrossFit Hydro Kids on Tuesday...

Warmup:
3 X or 5:00

10 Jumping Jacks => Bear Crawl => 5 Squats => Karaoke => 3 hollow hold - Superman => 2 Cartwheels => 5 jump ropes => speed ladder

Skill:
Clean and Jerk

Workout:
Tabata Planks

Game:
Mat Attack

Sunday Workout

Warm-Up
3x or 5:00
Bear crawl => forward roll => army crawl => forward roll => 10 squats => 10 grasshoppers => 10 mountain climbers

Skill 
Back Squat 

Workout 
8 Rds. (1 minute of work/1 minute of rest) 
5 wall ball 
3 jumping muscle ups 
**As many shuttle runs as possible in remaining time

Game
Target of Doom

Tuesday Workout!

Warm Up 
3x or 5:00
Bear crawl => cartwheel => 5 squats => 5 one-legged side-to-side hops, each leg => 10-15 seconds in the bottom of the squat => 10 lunges => 50-meter carioca => 50-meter high-knee skip

Skill 
Long Jump 

Workout 
Elementary:
4 Stations, 30 Seconds at Each Station and Switch. Continue for Rounds. 10-15 second rest periods between each round if needed. Between each full round, kids run a 50M Sprint Race.

1- Front Squat
2- Plank/Push ups
3- Agility Ladder
4- Jump Rope

Teen/Pre-teen:   
10:00 Cut-off
300m Row
Then...
AMRAP
5 Front Squats
7 Push ups
9 Jump Rope (Double Unders)

Game
CrossFit Baseball

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

Sunday Workout

Warm-Up:
3x or 5:00
10 arm circles forward and backward => 5 super-slow squats => bear crawl => 3 push-ups => 4 monkey hangs => 3 hollow rocks => 5 one-legged forward-backward hops, each leg => 50-meter run

Focus:
Front squat; focus on laser beam elbows throughout the movement

WOD:
5:00-7:00 AMRAP
6 front squats
6 burpees
6 tuck jumps

Game:
5:00-10:00
Don’t Touch the Floor –  A variety of obstacles will be set up in a large circle to be climbed/swung over, through, or under without touching the floor. Once someone touches the floor, everyone comes into the middle and performs 5 reps of a movement.

Saturday Workout

Warm-Up 
3x or 5:00
10 arm circles forward and backward => 5 super-slow squats => bear crawl => 3 push-ups => 4 monkey hangs => 3 hollow rocks => 5 one-legged forward-backward hops, each leg => 50-meter run

Skill 
Elementary: Med Ball Throws 
Pre-Teen/Teen: Snatch 

Workout 
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest. We will rotate through these four movements four different times. 

1. Monkey hangs/Bar hangs
2. Animal Crawl
3. Squats
4. Jump Rope

There is no rest between exercises.
Count total reps.

Game
Kids Choice!

Tuesday Workout

Warm-Up 
3x or 5:00
Handstand hold/attempt => bear crawl => forward roll => 10 one-legged side-to side hops, each leg => 10 squats => 50-meter high-knee skip => 50-meter carioca

Skill 
Pull ups

Workout 
Elementary
2:00 AMRAP (X3)
Rig to Wall run
3 Bean bag throws 
3 pull ups 
3 cleans 
**1 minute rest

Pre-Teen
4:00 AMRAP (X2)
200-meter row
5 wall ball shots
5 pull-ups 
5 cleans 
**2 Minutes Rest

Game
Surprise!!

Sunday Workout

Warm-Up 
Throw and Catch Practice
Jump Rope Practice 

Skill
Snatch

Workout 
4-6 Total Rounds 
6 Pull ups
4 Front Squats
2 Push Press 
Rest 1 minute between rounds. Weight will increase each round. 

Game
CrossFit Hot Potato

Saturday Workout

Warm-up
Musical Medicine Ball 

Skill 
Throwing/Catching a Ball (for distance)
*Release should happen at about shoulder level. 


Pre-Teen Workout 
8:00 AMRAP
1 Cone Run
5 Box Jumps
7 Medicine Ball step and throw chest pass
9 Sit ups

Elementary Workout
6:OO AMRAP 
1 Cone Run 
3 Box Jumps
5 Medicine Ball step and throw chest pass
7 Sit ups

Game
Hit the Target
Kids form 2 teams facing a wall with a paper target. Kids must perform one burpee, they then get one throw at the target. If they hit it, they score a point for their team. First team to 10 points wins. Note: whoever throws the ball must follow the ball and bring it back to the next thrower before the burpee can begin.

Tuesday Workout

Warm-Up
3 X or 5:00 
Handstand hold/attempt => bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => Ball Slams => 50-meter side shuffle => 50-meter high knees

Skill 
Rope Climb/Hold 

Workout
Partner Relay Races 
*One partner will be working at a time while the other partner completes a bar hold or rope hold. Each team will be responsible for moving all of their weighted objects from one point to another point. 

Game
Plank Wars

Tuesday Workout

Warm-Up 
2 Rounds (:30 each) 
Jump Rope, Handstand Kick ups, Plank, Squats

Skill 
Med Ball Squat Cleans 

Workout 
7:00 AMRAP 
Med Ball Clean, Squat, Throw (10 ft.)
Dumpster Run (2X)
Med Ball Clean, Squat, Throw (20 ft.)
Pole Run (2X)
Med Ball Clean, Squat, Throw (30 ft.)
Blacktop Run  (2X
Med Ball Clean, Squat, Throw (40 ft.)

Game 
The Target of Doom 
Musical Medicine Ball

Sunday Workout

Warm-Up
10 jumping jacks => 10 mountain climbers => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 4 monkey hangs => 50-meter run

Skill 
One Arm DB Snatch 

Workout 
6:00/8:00 AMRAP 
5 Jumping Muscle Ups
Animal Crawl to Wall
10 Box Jump Overs
Animal Crawl to Rig

Game 
Dodgeball

Tuesday Workout

Warm-Up 
3x or 5:00
10 large arm circles, forward and backward =>10 small arm circles, forward and backward => 10 mountain climbers => 2 Wall Kick ups => 10 vertical jumps => 3 broad jumps => 100-meter run

Skill 
Headstand/Handstand Practice

Workout
TWO TIMES THROUGH....

3 Minutes of Work/2 Minutes of Rest 
Repeat (Try to match/beat your score from Round 1)

Wall Ball/Row Ladder 

1 Wall Ball/Thruster 
1 Calorie on the Rower 
2 Wall Balls/Thrusters
2 Calories on the Rower
3 Wall Balls/Thrusters 
3 Calories on the Rower 
Continue counting up until time is called!  

Game
Baseball

Saturday Workout

Warm-up 
CrossFit Baseball 

Skill 
Squat 

Workout 
5 X for Skill/Weight 
2 Overhead Squats
1 Hanging 360 on Bar/Rings
4 Front Squats 
1 Hanging 360 on Bar
6 Back Squats 
1 Hanging 360 on Bar/Rings 

Game
Baseball 

Saturday Workout

Warm-Up
3x or 5:00
Bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

Skill 
Hang Power Clean 

Workout 
8:00/6:00 AMRAP 
3 Hang Power Cleans 
6 Toes to Bar
9 Jump Rope attempts 

Game 
Cone Blaster 

Tuesday Workout

Warm-Up:
3x or 5:00
Bear crawl around obstacles => 5 super-slow squats => lunges => 5 jump and spins => speed ladder =>3 Burpees =>pocket kickers

Skill
Snatch

Workout:Med Ball Relay Races 

We will divide into two (or more) teams. Markers will be placed 25M and 50M away from the start line. The first person in line will take med ball #1 and drop it off at the first marker and run back. The same person will run back and grab med ball #2 and place it at the second marker. When the first person gets back, the second person in line will be responsible for moving both balls back to the start line. Alternate until all team members have gone. We will have an AMRAP contest between the two (or more) teams. The people waiting in line will be required to hold a 15 second plank while waiting in line.

Game: 
Dodgeball 

Saturday Workout 11:30AM-12:15PM ONLY!!!

Don't forget just ONE workout today for all ages!! Come join in on the fun from 11:30AM-12:15 PM! 

**Just a reminder, we will NOT have any kids classes on Sunday. We will resume a normal schedule on Tuesday night. 

Warm-Up:
3 Minute AMRAP 
20 High Knees 
20 Butt Kicks 
10 Elbow to Hand Planks

Skill/Workout:
OBSTACLE COURSE FUN! 

Movements will include, but will not be limited to the following: 
1. Forward Roll/Cartwheel 
2. Over/unders
3. Ball over shoulder tosses ("stone" throws) 
4. Skin the cat (Ring swings)
5. Monkey swings
6. Lily Pad leaps 
7. Army Crawl
8. Tuck Jumps
9. Squats
10. Lunges 

Game: 
Dodgeball 

Tuesday Workout

Warm-up 
Musical Medicine Ball

Skill 
"Stone" throws

Workout
8:00 AMRAP
1 Wall Walk 
3 "Stone" throws
5 Bar jumps 

Game
Kickball

Sunday Workout

Warm-Up

Plank-roll-overs => Rope swing => Lunges => Karioka

Skill

Skin the cats

Workout

10/3 Squats

5 Box Jumps/10 M Bear Crawl

10 M Farmer's Carry

Game

Mat Attack

 

Saturday Workout

Hey everyone! Come on in this morning to CrossFit Hydro Kids for a guaranteed awesome time this morning. If you haven't been in with us before, we'd love to have you come check us out and your first class is always free. Here's what's going on!

Warmup
5 X or 3 minutes

10/5 Jump Rope, 5/3 Squat, 2 X Cartwheel, Speed Ladder (Pre-teen and Teen)

Skill
Power Clean

Workout
10:00/6:00 Amrap

5/3 Sit-ups, 10/3 Burpees, 100/50 M run


Game
Cone Ball

Tuesday Workout!

Hey, come check us out during our first ever weekday class! Your first class is free!!

Warm-up
3:00 amrap

5/8 Mountain Climbers => 10 M run => 5/8 Jump Ropes => 10 M run => 5/8 Squats => 2 Forward Rolls =>5/8 Jumping Jacks => up and over the mountain

Skill
Deadlift

Workout
5:00/8:00 amrap

5 non-weighted/8 weighted lunges
5/8 Hang Power cleans
5/8 Pull-ups

Game
The Target of Doom!

Sunday Workout

Warm-Up
2 Burpees
Lily pad leap
5 squat jumps
3 box jump overs
Bear crawl
1 Handstand kick-up/hold

Skill
Rope Climb

Workout
8:00 AMRAP
100/200 m row
5 jumping muscle ups

Game
Kickball OR Dodgeball

Saturday Workout

Warm-Up 
CrossFit Baseball (1 inning) 
1st Base=5 tuck jumps
2nd Base=5 squats
3rd Base=Bar Hangs
Home=Forward Roll



Skill 
Deadlift 

Workout 
5 Rounds
45 sec Jump Rope
45 sec Superman/Hollow Hold
45 sec Lunges 
45 sec Deadlift
60 sec rest

Game 
Cone Blaster 
Bar Wars 

UPDATED CLASS SCHEDULE!

ATTENTION PARENTS! UPDATED CLASS SCHEDULE!

Starting Tuesday, June 3rd we will be adding an additional kids class for each kids group every Tuesday night! See below for the updated class schedule! We'd LOVE to see you three times a week!

Tuesdays
Elementary 7:00 PM-7:45 PM
Pre-Teen/Teen 7:45 PM-8:30 PM

Saturdays
Pre-Teen/Teen 11:30 AM-12:15 PM
Elementary 12:15 PM-1:00 PM

Sundays
Pre-Teen/Teen 9:30 AM-10:15 AM
Elementary 10:15 AM-11:00 AM

Sunday Workout

Warm-Up
1 push up 
shuffle 
5 squats 
Army crawl 
Agility Ladder 
Bear Crawl 
1 Wall Walk or Handstand 

Skill 
Pull ups 

Workout
8:00 AMRAP
1 Med Ball Throw
3 pull ups
5 Sandbag Jumps

Game
Musical Medicine Ball 

Saturday Workout

Warm-Up 
Sqauts -> High Knees -> Push ups -> Inch worm -> K2E-> Broad jump -> Burpees -> Lunges

Skill 
Thruster 

Workout
CrossFit Baseball  
(6 Innings) 

Game 
Bar Wars 
Fish Game 

**Come enjoy some healthy snacks after the workout today!! 

Sunday Workout

Warm-up
3 X or 5 mins
Bear-Crawl => 5 jumping Jacks => Karioka => 5 Burpees => Run Backwards => 5 Squats
=> Med ball jump overs => Plank Hold

Skill
Over-head Squat / Farmers Carry

Workout
10/7 min Amrap

10 / 5 Box jump-overs
Farmer's Carry
10 / 5Pull-ups

Game
Ball Tag

Saturday!

Warm-up
5 X or 5 mins
Broad jump => 5 squats => 2 forward rolls => 2 wall kick-ups=> up and down the stairs => 5 push-ups => lunges => 5 jumping jacks

Skill
Handstand push-ups / holds / wall kick ups / wall walks

Workout
12/10. Min amrap
250 m row / 50 m run
12 / 10 squats
8 toes to bar / sit-ups
6 / 4 push-ups

Game
Mat Ball

Sunday Funday!

What we've got in store for this morning:

Warmup
3 X or 5 mins
Plyo-box mountain climb => 4 jumping lunges => army crawl => rope swing => air squat > bear crawl

Skill
Teen/Pre-Teen-Back Squat
Elementary - Medicine Ball Throws

Workout
3/5 calorie row
4/6 dumbell snatch
5/7 tire flips

Game
Keep Out

Saturday fun-ness!!!

Come one come all for a barrel of fun Saturday morning! Your first visit is free!

Warmup
3 X or 5 mins
Speed ladder/cones => squat jumps => karaoke/backwards run => mountain climbers => forward rolls => jump rope => plyo mountain climb => plank roll-overs

Skill
Push press

Workout
10 mins/5 mins
10 tire jumps/ 2 or 4 climb and stands
5 wall kick ups or HSPU/2 or 4 wall walks
5 toes to rings/2 or 4 toes to rings

Game
Dodgeball

Saturday Workout

Warm-Up 
3x or 5:00
2 wall walk-ups => bear crawl OR crab walk => forward roll => 10 one-legged hops on each leg => 5 box jumps or step ups on box=>cone run 

Skill 
Headstands/Handstands 

Workout
Partner Workout 
Cone Run
Plank Hold/Squat Hold/Handstand Hold/Ring Row Hold/Rope Hold

EACH partner will complete 5 total cone runs and 5 total holds. While Partner 1 is running, Partner 2 will be doing a hold until Partner 1 returns from the cone run (something different every round). 

Game 
Cone Ball

Sunday Workout

Warmup:
5:00
Plyo-Box mountain climb  =>cartwheel => 5 squats => 2 forward rolls => 10 jump ropes or double under attempts =>backwards run

Skill:
Pull-Up-try and work on the kip-practice (Teen only) 
Jumping or strict! (Elementary)

Workout:
Teen
As Many Rounds As Possible in 10 Minutes:
(3 pull ups/6 Push ups/9 Squats)

As Many Rounds As Possible in 7 Minutes:
Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

Game:
Farmers and Lumberjacks- one team knocks over the cones, the other team sets them back up. If they all get knocked down, the team does an exercise
OR
Benchball 

Saturday Workout

Warm-up:
5:00
10 Jumping Jacks => Broad Jump => 3 jump and spins => 2 forward rolls => high knee
skips => 5 squats => speed ladder

Skill:
Overhead squat
Elementary: PVC
Teen/pre-teen:PVC - 15# bar

Workout:

Preteen
15-12-9
Overhead squat
Box Jumps (or tire jumps)

Elementary
7 mins.
5 overhead squats
5 box jumps (or tire jumps or climb ons)
dumbbell farmers carry to the wall and back

Game:
CrossFit Kickball

Saturday Workout!

Warm-Up
3x or 5:00
Bear crawl => 10 mountain climbers => 5 push-ups => crab walk => 25-meter skip => 25-meter run

Skill
Front Squat with Medicine Ball (wall ball) 
*Hold squat (keep proper position)  

WOD
10:00 AMRAP
10 wall ball shots, 6#-10#, 6’-8’ target
10 push-ups
200-meter run

Game
The Fish Game 
Wheel Barrow Races

Sunday Workout

Warm-Up
3x or 5:00
10 jumping jacks => broad jumps => cartwheels => shuffle => run => back pedal => Lunge

Skill
Review Body Weight Movements Being Used in Workout 

WOD
AMRAP Challenge 

2:00 Rope Swings
1:00 Rest
2:00 Burpees
1:00 Rest
2:00 Bear Crawl/Crab Walk (Cone to Cone)
1:00 Rest 
1:00 Supermans
:30 Rest 
1:00 Walking Lunges
:30 rest
1:00 Ab Mat Sit ups
:30 rest

Game
Bean Bag Scramble

Welcome Saturday!

Warmup
5:00
Box Climb-Overs
5/10 Jumping Jacks
3 Barrel Rolls
100 M Run
Bear Crawl
5/10 Squats
2 Wall Kick-Ups

Skill
Back Squat

Work-Out
7:00/10:00
3/5 Deadlift
4/10 Kettle Bell Swings
5/15 Jump Ropes

Game
Cone Blaster

Saturday Workout!!! Let's crush it!

Warm-up

Teen/Preteen 5 X or 5 Minutes:

Dumpster Run or Row 150

10 jumping jacks

5 squats

Forward Roll

Elementary - 3 X or 5 Minutes

Blacktop run

10 Jumping Jacks

5 Squats

3 Jump and Spins

Skill

Teen - Tall Hang Clean

Elementary - Backward Med Ball Throw

Workout

Teen/Preteen

5 Rounds for Time:

5 Tall Hang Clean PVC/15 #

10 Front Squats PVC/15#

15 Abmat Sit-Ups

Elementary

8:00

Backwards Med Ball throw (down and back)

5 Front Squats

5 Situps

Game:
Mat Attack!!!