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Teens - Monday 27th April 2015

27/4/2015

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WARM UP
200m Row
10 Leg kicks (alternating leg)
5 Squats
5 Burpees

FOCUS/SKILL
Squat Review
Wall Balls

Deadlifts

WOD
Complete for time

21, 18, 15, 12, 9, 6, 3
Wall Balls
21, 18, 15, 12, 9, 6, 3
Deadlifts
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TEENS - Friday 24th April 2015

24/4/2015

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Welcome Teens to our First CrossFit Teens WOD for 2015!

WARM UP

5 Squats
10m Bear Crawl
5 Push Ups
10 Broad Jump

FOCUS/SKILL

Squats

WOD
A) E2MOT2M Front Squats
3 Reps x 7 Sets
Starting with Body Weight
Coach will advise if you can increase to a PVC pipe or increase to a bar if movement is perfect

B) 3 Rounds for time

Perfect form each round
10 Lying Pull Ups
10 Push Ups
10 Air Squats
10 Sit Ups
10 Burpees

MOBILITY/STRETCH



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KIDS - Thursday 23rd April 2015

23/4/2015

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WARM UP
Bear crawl on your tip toes 10m
5 Star jumps
Bear crawl on your tip toes 10m
5 Squats

FOCUS/SKILL
S.D.L.H.P
Angry Gorillas
Zip up you Jacket

WOD
Round the Clock

KB = S.D.L.H.P
Cones =
Push Ups

When you complete a lap of the clock complete 5 Burpees, then go around the clock again.

GAME

One Legged Arm Wrestle
Last man standing wins

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KIDS - Tuesday 21st April 2015

21/4/2015

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WARM UP
Mystery Cones
One person collects a cone
Everyone completes 5 Reps of the movement under the cone.
If you find the Bonus cone you choose the exercise you like.

FOCUS/SKILL
Skipping
If you can skip why not try Double Unders

WOD
'On a ROLL'

10 Skips
5 Sit Ups
1 Forward Roll


GAME
Renn's Rope Roundabout

If you get hit by the rope then complete 10 star jumps

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KIDS - Thursday 16th April 2015

20/4/2015

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WARM UP
Gorilla Tag

FOCUS/SKILL

Dealifts
Angry Gorillas - Using with a Med ball, KettleBell or Dumbell

WOD
'The Hopper'
In 4 Teams
One person from each team selects a ball from the Hopper.
The Team then completes the exercise that matches the colour ball they chose.

PINK = 5 X Deadlifts
GREEN = 5 x Squats
BLUE = 5 x Sit Ups
YELLOW = 5 x Burpees
ORANGE = 5 x 'Choose your own exercise'

Team with the most balls and perfect movement wins!

GAME
Rob the Nest

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KIDS - Tuesday 14th April 2015

14/4/2015

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WARM UP
Farmers and Lumberjacks
* If all cones down - Farmers complete 3 Push Ups and 3 Sit Ups
* If all cones up - Lumberjacks complete 3 Push Ups and 3 Sit Ups

FOCUS/SKILL

Squats

WOD
Card Game

In  2 Teams
Each Team gets one card at a time and completed the exercise corresponding to the card. Once the whole team has finished a new card can be chosen.
Team with the most Cards wins.

Black No. Cards = Squats
Red No. Cards = Sit Ups
Picture Card K/Q/J = 10 Star Jumps
Joker = 10m Team Burpee Long Jump

GAME

Dodgeball


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CROSSFIT KIDS TERM 2 - EXPRESSIONS OF INTEREST

10/4/2015

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Term 1 of CrossFit Kids was so much fun we are ready to do it all again for Term 2

Term 2 will commence on Monday 13th April 2015

This term we are running a Teens class as well as a Kids Class
Teens classes will be for ages 12 - 17*
Kids classes will be for ages 6 - 12

*Eligibility to participate or move into a Teens class will depend on your child's capability and skill set, not just their age. This will be assessed by your coaches.

We will be running the following classes

Mondays: Teens 4pm
Tuesdays: Kids 4pm
Thursday: Kids 4pm

Friday: Teens 4pm


Cost per term:
$150 per Child
or
$270 for 2 Children enrolled


KIDS
The goal of the CrossFit Kids program is to develop and improve general physical fitness in order to prepare kids to be safe in sports (and life in general). But, despite the increased physical demands of the class, the focus of the Kids program is still on fun.

TEENS
Our Teens program has one major goal in mind- PERFORMANCE. This program will teach your teenager how to be explosive and powerful in whatever athletic endeavor they choose to participate in. On top of that, because the workouts are constantly varied, they are less likely to fall prey to the overuse injuries that plague common training routines and year-round sports.

Please contact Tony Skinner on 0418 590 797 to reserve your place in a CrossFit Kids/Teens class as places are limited.

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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!!'