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.