9/9 - 9/14

Kids and Parents,

Sorry about not posting last week but I am supper excited about this weeks WOD’s.

Tuesday

Young (Heroes age 6-11)

Warm up:    row

Skill:            Jump rope

WOD:          How many rounds you can do in 10 min.?

Pull ups

Squats

Jump rope

Game:         twister

Heroes (middle school)

          Warm up:   Dynamic

          Skill:           planks and tobata Handstands

          WOD:                   step-ups

                             KB swings

                             Run

Thursday

little Heroes (age 3-5)

Warm up:    run, jump, run, jump

Skill:                     Push-ups

WOD:          5-4-3-2-1

Knee raises

Push-ups

run

Game:         Follow the leader game

Saturday: 

Young Heroes (age 6-11)

Warm up:    burpee fun!

Skill:            jump rope

WOD:          partner WOD

                   Sit up

                   Ball shots

                   run

Game:         jump rope games  

Heroes (middle school)

          Drew surprise WOD

8/26 - 8/31

Welcome to anther fun week of crossfit!

Tuesday

Young (Heroes age 6-11)

Warm up:    burpee fun!

Skill:            push press and squat

WOD:          3 rounds
run

                   5 squat

                   5 push press

Game:         Crossfit tag

Heroes (middle school)

Skill:                    Row technique

WOD:          15 sec of work, 45 sec of rest

 Row

                    Burpess

                    Cone sprint

Thursday

little Heroes (age 3-5)

Warm up:    cartwheel

                   run

                   forward roll

                   run

Skill:                     handstand

WOD:          jump

                   Sit ups

                   burpees

Game:         rope fun

Saturday: 

Young Heroes (age 6-11)

Warm up:    jump rope

Skill:            handstand and handstand push ups

WOD:          10min AMRAP

                   Handstand or handstand push ups

                   Squat

                   Jump rope

Game:         surprise      

Heroes (middle school)

Skill:          Deadlifts   

WOD:                   Dead lift

                              Pull up

Row

Ball slams

TTB

runs

         

Gymnastics Week

Gymnastics Week!

Tuesday

Young (Heroes age 6-11)

Warm up:    forward rolls         

 lunges steps

 cartwheels

 mountain climbers

Skill:            handstand practice

WOD:          10:00 AMRAP
20 double-unders or single-unders
10 sit-ups
5 burpees
1 handstand

Game:         rope climb

Heroes (middle school)

Warm up:   Dynamics

Gymnastic WOD 

Thursday

little Heroes (age 3-5)

Warm up:    cartwheel

                   run

                   forward roll

                   run

Skill:                     handstand

WOD:          jump

                   Sit ups

                   burpees

Game:         rope fun

Saturday: 

Young Heroes (age 6-11)

Warm up:    row

                   Burpees

Skill:            push press

WOD:          10min AMRAP

                    10 box jumps

                   10 push press

Game:         plank wars  

Heroes (middle school)

          Gymnastic WOD

Welcome back!

Hey Kids and Parents,

I am so excited about starting fall classes.  By the way, Parents, don’t forget Young Heroes and Crossfit Heroes start at 3:30 p.m. and Saturday at 9:45. Little Heroes are Thursday morning call for more details. This week’s theme is back to basics we will be reviewing all movements this week.

Tuesday

Young (Heroes age 6-11)

Warm up:    Ladder Fun

Skill:            Squat, alligator hold

WOD:          How many rounds you can do in 10 min.?

Run 50 m

                             10 squats

                             Bear Crawl back

Game:         Crossfit tag

Heroes (middle school)

Warm up:   Dynamics

Back to basics WOD    

Thursday

little Heroes (age 3-5)

Warm up:    Animal Walks

Skill:                     Plank position-hold (Alligator Hold)

                             Squat

WOD:          Alligator Hold

                             Pick up ball –run to orange cone #1

                              3 squats

                             Pick up ball- run to orange cone #2

                              Alligator Hold

Game:         Follow the leader game

Saturday: 

Young Heroes (age 6-11)

Warm up:    jump rope

Skill:            push –ups, keens-to-elbows

WOD:          10min AMRAP

                   8 push-ups

                   8 knees-to-elbows

                   run

Game:         twister        

Heroes (middle school)

          Drew surprise WOD

7/29 - 8/4

Hey Kids and Parents,

Come join the fun. We have a fun Family beach WOD this Saturday.  

Tuesday

Young Heroes

Warm up:             jump rope 

Skill Work:             front squat, sumo deadlift high pull and push press

WOD:                   “Tabata”

                             Run

                             Front squat

                             Sumo Deadlift High Pull

                             Push Press

Game:                  Crossfit caterpillar races

Heroes

          Surprise McMillan WOD

                             

Wednesday

Little Heroes

Warm up:             jump game

Skill work:           squat

WOD:                   “finding nemo”

                             Hop on one leg to fish, bend over and pick up fish trying not to put foot down

                             Skip to box and drop fish

                             Log roll to cone- 3 presses

                             Run to box -3 jumps

Game:                  animal tag

Thursday

Young Heroes

Warm up:          sprints      

Skill Work:         pull ups

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:        Animal soccer

Heroes

          Surprise McMillan WOD                  

Saturday

All Heroes

          Family Beach WOD

          

7/22 - 7/27

Tuesday

Young Heroes

Warm up:             tag   

Skill Work:                     front squat, push press and thrusters

WOD:                            “Fran”

                             Thrusters

                             Pull ups

Game:                  Musical Medicine Ball

Heroes

          Surprise McMillan WOD

                             

Wednesday

Little Heroes

Warm up:             run, jump, L-sits

Skill work:           Dip/ Oompa-Loompa

WOD:                   Sprint

                             Roll the small tire

                             Climb thru tire

                             Roll tire back to cone

                             5 bunny hops

Game:                  toy hunt

Thursday

Young Heroes

Warm up:            sprints      

Skill Work:                    box jumps, lunges, tuck jumps, wall balls

WOD:                            circuit (3 rounds, 30 seconds each station)

                             Wall ball

                             Box Jumps

                             Push ups

                             Squats

Game:                  Limbo

Heroes

          Surprise McMillan WOD                  

Saturday

All Heroes

          Obstacle course

         

7/15 - 7/20

Hey Kids and Parents,

Sorry for the late weekly update.  We have a fun week planned and can’t wait to see ya’ll in the gym.

Tuesday

Young Heroes

Warm up:             Row 

Skill Work:                     squat         

WOD:                             Run

                              Squat

                              Push ups             

Game:                  Dodge ball

Heroes

          Surprise WOD

                             

Wednesday

Little Heroes

Warm up:             Jump Rope

Skill work:           press to the sky with a soft ball

                             Catch and throw balls

WOD:                   5 presses with soft ball

                             5 toes to bar

Game:                  Pass the ball

Thursday

Young Heroes

Warm up:             Pull-ups, moving planks and L- sit        

Skill Work:                     Push Press

WOD:                             3 rounds

                              Shoulder press

                              Push press

                              Sit ups

Game:                  soccer

Heroes

Surprise WOD

                   

Saturday

All Heroes

          Crossfit baseball