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