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.