WOD 6/10/13 -6/15/13

Hey Kids and Parents,

I am so excited for another fun week!  This week our Crossfit kids will be making goals for the summer.  Each kid will make his or her own goal with the coach’s help.  When the goal is completed the bell above the office will ring.  If you have any questions regarding your kid’s goal please come talk to one of the coaches.

Tuesday

Young Heroes

Warm up:   Obstacle course

Skill:          Dead lift

WOD:          Max Sit Ups (1 min time limit)

Max Pushups (1 min time limit)

Max Pull ups (1 min time limit)

Box Jumps (1 min time limit)

Game:        Bulldog

Heroes

Warm up:   Dynamics

Skill:          Squat

                              Front Squat

WOD:          10 min. AMRAP

                             KID’s choice

Game:        Basketball 

Wednesday

Little Heroes

Warm up:   Follow the leader

Skill:                     Push up

WOD:                    Run around cones-freeze

                             Big cone/ little cone around until music stops

Land in front of big cone = 3 squats, Land in front of little cone= 3 push ups

Game:        Play on bars: static holds toes to bar, and roll over

Thursday

Young Heroes

Warm up:   Relays

Skill:                     Box jumps

                             Dead lifts

WOD:          21-15-9

                              Jump for height (vertical jumps)

                             Dead lift

                             Push up

Game:        Roller Derby

Heroes

Warm up:   Dynamics

Skill:           Over Head Squat

                             Double Unders

WOD:          Deck of Cards

Game:        Obstacle Course

Saturday:  Surprise WOD