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KIDS - Thursday 24th March 2016

24/3/2016

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Last day of Term equals GAMES GAMES and more GAMES

Steal the Bacon

Farmer Sam

Musical Medicine Balls

Listen Drill

Paintball Dodgeball

Tug of War

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KIDS - Tuesday 22nd March 2016

22/3/2016

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Warm Up
Lunges
Broad Jumps
Side Steps
Backward Run
Spiderman Pushups

FOCUS
OH Squat

WOD
Running
1km

Game
Bucket Toss
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TEENS - Monday 21st March 2016

21/3/2016

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Warm Up
With a partner, share the load to complete
50m run
50 Push Ups (5ea)
50m run
50 Squats (5ea)
50m run
50 KB Deadlift (5ea)

FOCUS
Revision
Strict Press
Back Squat
Deadlift


WOD
CrossFit Total

Find your max 1RM
Strict Press
Back Squat
Deadlift

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TEENS - Friday 18th March 2016

18/3/2016

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Warm Up
3 Rounds
5 Sit Ups
5 Push Ups
5 Squats

FOCUS
Max Plank Hold

WOD
Death by
KB Swing / Run
1st min 1 KB Swing, 1 x 100 m Run
2nd min 2 KB Swings , 1 x 100 m Run
3rd min 3 KB Swings, 1 x 100m Run
etc...etc...etc

Rest 2min

Death by Box Jump / Sit Up
1st min 1 Box Jump, 1 Sit Up
2nd Min 2 Box Jumps, 2 Sit Ups
3rd Min 3 Box Jumps, 3 Sit Ups
etc...etc....etc



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KIDS - Thursday 17th March 2016

17/3/2016

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Warm Up
10 Burpees
10m Bear Crawl

3 Rounds

FOCUS
What is your core
Core Activation - why is it important
How to activate t when at school
Perfect posture


WOD
6 min ABStravaganza

1 person holds plank
while the other completes...

5 Sit Ups
1 Tarzan Swing
5 Canlde Sticks
1 Tarzan Swing
5 MB Twists

Swap with your partner

Game
Toilet Tag
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KIDS - Tuesday 15th March 2016

15/3/2016

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Warm Up
Burpee Shuttle Runs

FOCUS
Front Squat

WOD
In pairs

5 Frankenstein squats
Frankenstein Lunge to partner and exchange pvc
5 Burpees over PVC

Game
Scarecrow stack - relay style
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TEENS - Friday 11th March 2016

11/3/2016

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Warm Up
Burpee Shuttle Runs

WOD
Run 1km
80 Wall Balls
Row 1km


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KIDS - Thursday 10th March 2016

10/3/2016

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Warm Up
Tic Tac Toe

FOCUS
Deadlifts

WOD
5 Min AMRAP
5 Deadlifts
5 Burpees to a plate
5 Sit Ups

Game
Hanging Markers Up

Normal Markers Up

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KIDS - Thursday 3rd March 2016

3/3/2016

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Warm Up
Run from cone to cone in a circle
When you here 'freeze', stop at nearest cone
Complete the nominated movement

FOCUS
Cleans
Medicine Ball
Barbell (advanced)


WOD
3 x 2 min Rounds
Broad jump to marker
5 MB Cleans
Bear Crawl to marker
5 push ups
Run back to wall and hold wall sit until the 2 minutes has finished

Game
WOD Ball Toss

Paper delivery

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KIDS - Tuesday 1st March 2016

1/3/2016

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Warm Up
Cone Game

FOCUS
Thrusters

WOD
5 min AMRAP
5 Thrusters
4 Push Ups
3 Sit Ups
Run 1 lap of the framework

Game
Move and re-build a fort 
​
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    Mission: 
    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.
'WE DON'T USE MACHINES...WE BUILD THEM!!'