6/25

Hey Kids and Parents,

Don’t forget Saturday is family Crossfit at 9:45. All family members are invited to join the fun. If you have any questions please ask Skye. I will post Crossfit Heroes WOD in the morning!

Tuesday

Young Heroes

Warm up:   L-sits, push up, tag the knee game       

Skill Work:           Dead lift, plank  

WOD:                   5 rounds

                   1 min plank hold

Game:        Crossfit Dodge ball      

Wednesday

Little Heroes

Warm up:             Obstacle course

Skill work:           Jump for height and clap overhead

WOD:                   Jump onto tire, into middle and onto other side. Crawl under bench. Run to tire. Roll small tire to cone. Get into tire and do 3 squats.

Game:                  Bucket Game

Thursday

Young Heroes

Warm up:             row

Skill work:           Squat, Deadlift, shoulder press, push press

WOD:                   3 rounds

10 shoulder press

                             10 squats

                             10 deadlifts

                             10 push ups                 

          Game:                  Rat Race

Saturday

Family WOD

6/17 - 6/23

Hey Kids and Parents,

Welcome to another fun week at Crossfit. I will post Crossfit Heroes WOD’s tomorrow.

Tuesday

Young Heroes

Warm up:             Box jumps, run, and Box jumps

Skill Work:                     Squat, Plank and Sit up

WOD:                              Plank holds/ Sit up/ Squat

The class holds the plank position. As each kid breaks the plank, they do 10 sit ups and 10 squats. The last kid to break their plank leads the class in a “follow the leader” run around the gym. Then new round begins.

Game:                  Rope Swings

Wednesday

Little Heroes

Warm up:             Jump, run, crawl

Skill work:           Plank

WOD:                             “Walk the plank”

Game:                  Rope Swings

Thursday

Young Heroes

Warm up:             Animal walks

Skill work:           Shoulder Press

WOD:                    3 rounds

                                      Run

                                      5 shoulder Presses

                                      10 Squats

Game:                  Limbo

Saturday

Crossfit Baseball

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

         

WOD 6/6/13

Hey kids! Don't forget tomorrow is Crossfit young Heroes 9:15 and Crossfit Heroes 10:00

Crossfit Heroes (rising 6th through 9th grade)

Warm up: Dynamics

Skill: Shoulder Press & Push Press

WOD: CROSSFIT BASEBALL

Young Heroes (age 6-11)

Warm up: Row

Skill:   Push up

WOD: 5 rounds of

            5 push ups

            5 broad jumps

5 squats

5 broad jumps

Game: Jump the rope

SUMMER FUN!!!

Hey Kids and Parents,

The Crossfit kid’s Work Out of the Day (WOD’s) for the following week are listed below.

I am so excited about starting summer classes.  By the way, Parents, don’t forget Little Heroes and Young Heroes start at 9:15 a.m. and Crossfit Heroes start at 10:00 a.m.

Tuesday (Young Heroes age 6-11)

Warm up:    Ladder Fun

Skill:            Squat

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

Run 50 m

                             10 squats

                             Bear Crawl back

Game:         Crossfit tag

Wednesday (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

                              3 toes to bar

Game:         Follow the leader game

Thursday (Young Heroes age 6-11)

Warm up:    Row

Skill:            Push up

WOD:          5 rounds of

                             5 push ups

                             5 broad jumps

5 squats

5 broad jumps

Game:         Jump the rope

Saturday:  Surprise WOD