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