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