Sunday 2.1.15

SNOW DAY!

No power at the gym. We are going to have to cancel all Sunday classes. Go outside and play in the snow instead! See you all on Tuesday night :)

Saturday 1.31.15

Warm-up
4/8 jumping lunges => over the hurdles => 4/8 jumpropes => lily pad jumps => 2 pullups => bear crawl => 5 second plank hold => 1 forward roll

Skill
Rope climbs / seated rope climbs

Workout
10 min amrap

1 rope climb / seated rope climb / 5 sec rope hold
2 burpees
3 pullups / jumping pullups
   walking lunge to the wall and back

Game
CrossFit Sideline Soccer
(We didn't get to do this one on Tuesday so we're throwing it in this weekend!)

Tuesday 1.27.15

Warmup
Farmers and Lumberjacks

Skill
Snatch - Unloaded, 5-15#

Workout
CrossFit Baseball
Home Plate - 1 cartwheel / 1 forward roll
1st Base - 5/7 jumping high knees
2nd Base5/7  burpees
3rd Base - 5/7 pushups

Game
CrossFit Sideline Soccer

Sunday 1.25.15

Warm Up
3 X 5:00
10 jumping jacks => Forward Roll => Hoola Hoop => Agility Ladder  => 5 Vertical Jumps => Cartwheel => 1 Skin the cat

Skill 
Sumo Deadlift 

Workout
8:00 AMRAP 
1 Skin the Cat
2 Sumo Deadlifts
4 Med Ball Throws
8 Jump Rope

Game
Open Gym Time OR Kids' Choice

Saturday 1.24.15

Warm Up 
Musical Medicine Ball

Skill 
Wall Walk/Handstand

Workout 
3 Rounds- 1 Minute Max Effort at Each Station and Switch
Line to Line Runs
Hoola Hoop Squats
Wall Walks
Situps
Rest 

Game
CrossFit Baseball

Tuesday 1.20.15

Warm-Up 
3x or 5:00
Bear crawl => 10 jumping jacks =>Over the Boxes 5 super-slow squats => Crab Walk => 5 lunges => speed ladder =>4 Monkey Hangs => 25-meter skip => 25-meter high knees

Skill 
Hang Clean 

Workout 
8:00-10:00 AMRAP
6 Hang Cleans
6 Box Jumps 
6 Monkey Hangs/Jumping Muscle ups

Game
CrossFit Kids Limbo – With music playing, the coaches will hold the ends of a length of PVC pipe. Players line up at a cone 2 meters from the coaches. Kids perform 3 push-ups to earn a chance to limbo under the PVC pipe. The PVC is lowered incrementally after all players have taken a turn. A variation is allowing a standing jump over the PVC pipe instead of a limbo under.

Sunday 1.18.15

Warmup
3x or 5:00
10 jumping jacks => run => 4 tire in and outs => backwards run => 5 perfect squats => carioca => 10 second plank => over the boxes => 3 jumping pullups => speed ladder => wall walk => Broad Jump

Skill
"Stone" work

Workout
In Partners perform AMRAP for 10 mins of:
4 Burpees each
6 air squats each
8 situps each
10 m run each
*Partners will trade off after each movement, i.e. one person will do 4 burpees, then their partner will complete 4 burpees. The other partner will then complete 6 air squats, then their partner will complete 6 air squats, and so on.

Game
Plank Ball

Saturday 1.16.15

Warm-Up
3x or 5:00
10 jumping jacks => run => 4 tire in and outs => backwards run => 5 perfect squats => carioca => 10 second plank => over the boxes => 3 jumping pullups => speed ladder => wall walk => Broad Jump

Skill
Pull-ups / Negatives / Holds

Workout
8 min Amrap
5/10 ball slams
5/10 squats/med ball squats
5/10 med ball over the shoulder

Game
CrossFit Dynamite!!!

Tuesday 1.13.15

Warmup
3 x or 5 minutes
Walking lunge => 3 jumping knees => carioca => 5 sec. plank hold => army crawl => 5 arm circles front and back => 1 forward roll => 1 cartwheel

Skill
Air Squat - "angry gorilla"

Workout
5:00 Amrap
1/3 wall balls - let the ball fall to the ground each rep
3/5 burpees and over the box
5 M bear crawl
5/7 pullups - try to hold at the top

Game
Plank Ball or Dynamite

Sunday 1.11.15

Warm-Up 
Farmers vs. Lumberjacks 

Skill
Vertical Jump and Broad Jump

Workout
12 minute AMRAP
7 jump ropes
1 forward roll
7 jump squats
1 cartwheel
7 knees to elbow


Game
Open Gym Time

Saturday 1.10.15

Warm-Up 
Musical Medicine Ball 

Skill 
Forward Roll to Stand 

Workout 
8:00 AMRAP
1 Forward Roll 
3 Ring Rows 
5 Hurdle Jumps 
7 Squats 
1 Wall Walk 

Game 
Medicine Ball Squat Potato – Following the rules of standard Hot Potato, the kids will  create a circle and begin to pass around a small medicine ball. A timer will be set for 15 seconds to 1 minute. When the timer goes off whoever is holding the medicine ball does 3 squats in the middle of the circle. Play resumes.

Tuesday 1.06.15

Warm-Up 
10 side to side hops one leg => backwards bear crawl => broad jump => med ball over shoulder => hurdles => air squats => zig zag run

Skill
Forward Roll/The Rock & Roll
Here, we are working on developing a kids ability to come out of a forward roll without using their hands. Athletes start with a slow squat down, roll backward towards their upper back, and roll forward back onto their feet landing in the bottom of a squat position and standing back up. This exercise is very similar to a ‘reverse burpee.’ Gymnastics is all about body CONTROL- movements are slow, controlled and coordinated. For some this will come easily, while others may require some development.

Workout 
7:00 AMRAP 
1 Rock and Roll 
5 Push ups 
5 Box Jumps 
:10 L sit hold 

Game
Powerball

Sunday 1.04.15

Warmup
3 squats => Bear crawl => 3 squat jumps => backwards run => 3 burpees => carioca => 2 cartwheels

Skill
Overhead Squat

Workout
8:00 AMRAP
1/2 front squats / 1/2 jump ropes - 15#, bean bags
2/4 front squats / 2/4 jumpropes
3/6 front squats / 3/6 jump ropes

Continue increasing reps by 1 or 2 until time runs out

Game
Sideline  CrossFit soccer

Saturday 1.03.15

Warmup
10 arm circles => crab walk => speed ladder => over the boxes => forward roll => 2 jumping pullups

Skill
Elementary - ring pullups
Pre-Teen/Teen - handstand holds / handstand pushups

Workout
6 min. AMRAP
1 wall walk / 3 wall kick-ups
3 / 6 Burpees
5 / 9 jumping ring pullups / ring pullups

Game
Cross the Swamp