5 RFT
29 Push Ups
2 Deadlifts
16 Knee Raises
2 Deadlifts
CrossFit Anarchy Bendigo |
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Leap Year WOD
5 RFT 29 Push Ups 2 Deadlifts 16 Knee Raises 2 Deadlifts
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Warm Up
3 Rounds 1 Forward Roll or Cartwheel 5 Superman rolling to hollow rock 5 Squats FOCUS Pull Ups WOD 5 min AMRAP 3 Squats 3 Pull Ups 3 Lying Leg Raises Game Quicksand Sadly today is a scorcher so KIDS CrossFit has been cancelled for Tuesday...see you all Thursday!
Warm Up
In teams of 3 share: 40 MB Cleans (4ea) 40 Push Ups 40 Sit Ups Run 50m in between each movement FOCUS Power Cleans WOD In teams of 3 1 person working at a time Share the load to complete: 60 Cal Row 60 Thrusters 60 Pull Ups 60 Cleans 60 Cal Row *You may only do a max of 10cals/reps at a time Warm Up
3 Rounds 2 Cartwheels 10 Lateral Hops 10m Bear Crawl 10m Crab Walk 20m Backward run FOCUS Thrusters E90sec 3Reps x 5 Sets WOD With a partner 9min AMRAP 6 Box Jumps 6 Wall Balls 6 Russian Twists w MB *One person works while your partner does Burpees - record your total burpees Warm Up
CrossFit Corners FOCUS Wall Balls WOD With a partner 6 min AMRAP 4 Box Jumps 4 Wall Balls 4 Push Ups *While your partner does Burpees - count your burpees Game Tug of War Warm Up
2 Cartwheels or Froward roll 10 Lateral Hops 10m Grapevine left 10m Grapevine Right FOCUS Listen Drill WOD In Teams Row 100m Each 20 Synchronised Squats 20 Synchronised Lunges 20 Synchronised Sit Ups Game Ball Throw Challenge Body Part Freeze tag Warm Up
2 Rounds 5 Push Ups 20m high knees 5 Lying Pull Ups 20m Backwards Run FOCUS Burgener Warm Up Snatches Full Power Hang WOD 15, 12, 9, 6, 3 Hang Power Snatch Lunges Sit Ups Game Tug of War Warm Up
3 Rounds of each movement 30 sec at each Plank Ups KB Swing Squat FOCUS Cleans EMOM 3Reps x 5 Sets WOD 3 RFT Run 200m 20 Power Cleans 15 Lying Leg Raises 10 Should to overhead S2O Warm Up
CrossFit Obstacle Course movements WOD CrossFit Obstacle Course Climb Over Boxes Jump Through Tyres Monkey along a 5mtr bar Balance Beam Forward Roll Tarzan Swing Hurdle Jumps Tunnel Crawl Game Steal the bacon Farmer Sam |
Archives
March 2018
CategoriesMission:
Doing what is best for children Overview: CrossFit Kids was founded in 2004 by Jeff and Mikki Martin and is a method for teaching Greg Glassman’s CrossFit to children, ages 3-18. Based on the principle of Mechanics => Consistency => Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance, and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means that consistent adherence to the program can have a positive impact on children’s academic achievement. CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives. CrossFit Kids programs can be found in over 1,800 gyms and more than 1,000 schools worldwide. |