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