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!!
31.5.14
25.5.14
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
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
23.5.14
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
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
18.5.14
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
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
16.5.14
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
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
3.5.14
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
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
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