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KIDS - Tuesday 26th May 2015

26/5/2015

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WARM UP

2 Cartwheels
10m Bear Crawl
5 Squats
10m Broad Jump


FOCUS/SKILL
Ring Rows
Lying Pull Ups

WOD
Mini Murph
200m Run

Then complete 3 Rounds for
time
5 Ring Rows / Lying Pull Ups
10 Push Ups
10 Squats

GAME

CrossFit Bowling

Picture
Picture
Picture
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Teens - Friday 22nd May 2015

26/5/2015

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WARM UP
4 Rounds Tabata
20:10
Skips
Sit Ups
Squats

MOBILITY

FOCUS/SKILL

Thrusters

WOD
21 Thrusters
21 Cal Row
15 Thrusters
15 Cal Row
9 Thrusters
9 Cal Row

Picture
Picture
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KIDS - Thursday 21st May 2015

21/5/2015

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WARM UP
4 Rounds Tabata
20:10
Skipping
Hold Plank


FOCUS/SKILL
Deadlifts

WOD
Moving Squares
Complete 5 Reps of the exercise in each square

Crab Walk to the Next Square


GAME
Quicksand

Touch the quick sand = 3 Situps for the team
, before you can continue
Picture
Picture
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KIDS - Tuesday 19th May 2015

21/5/2015

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WARM UP
Burpee Sprints


FOCUS/SKILL
Rope Pulls
Toes to Rope
Rope lock off

WOD
AMRAP 7 Min
5 Rope Pulls
5 Squats
5 Pike Push Ups


GAME
Circle Tag

Squat Squat Goose

Picture
Picture
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TEENS - Friday 15th May 2015

21/5/2015

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WARM UP
Working in pairs
Complete the following... 3 Reps each at a time

40 Med Ball Cleans
40 Push Ups
40 Sit Ups


FOCUS/SKILL
Pull Ups
Chins

WOD
3 Rounds for time

200m Run
12 Squat Cleans
12 Pull ups


MOBILITY
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KIDS - Thursday 14th May 2015

21/5/2015

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WARM UP
5 Tuck Jumps
1 Forward Roll
5 Push Ups


FOCUS/SKILL
Planks

Plank Wars

WOD
3 Rounds
30 Secs at each station

A. Box Jumps
B. Farmers Carry
C. Sit Ups
D. Skipping


GAME
MAX STACK!
Picture
Picture
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KIDS - Tuesday 12th May 2015

21/5/2015

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WARM UP
1 Tarzan Swing
3 Squats
3 Sit Ups


FOCUS/SKILL
Knee Raises
Knees to Elbows (K2E)
Toes to Bar (T2B)

WOD
3 x 2 Min Rounds
Rest 1 min between Rounds

5 Knee Raises
5 Wall Squats
5 Sit Ups

GAME
Move a Fort and Rebuild it!
Picture
Picture
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Teens - Monday 11th May 2015

11/5/2015

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WARM UP
3 Rounds

4 Monkey Hangs
4 Squats
4 Push Ups
4 MB Cleans

FOCUS/SKILL
Knees to Elbows
Toes to Bar
Power Clean

WOD
Complete for time

50 Skips
21 Power Cleans
21 T2B
15 Power Cleans
15 T2B
9 Power Cleans
9 T2B

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TEENS - Program Information

9/5/2015

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KIDS - Thursday 7th May 2015

7/5/2015

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WARM UP
Roxeanne Burpees


FOCUS/SKILL
Walking Lunge

Wall Balls

WOD

7min AMRAP
Working with a partner

5 Monkey Hangs
5 Walking Lunges
5 Wall Balls


GAME
MAX STACK!
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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!!'