Run 50m
5 Jumping Squats
5 Push Ups
5 Lying Pull Ups
SKILL
Wall Balls
WOD
9min AMRAP
5 Box Jump Overs
10 Wall Balls
50m Run
SKILL
Pull Ups
CrossFit Anarchy Bendigo |
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WARM UP
Run 50m 5 Jumping Squats 5 Push Ups 5 Lying Pull Ups SKILL Wall Balls WOD 9min AMRAP 5 Box Jump Overs 10 Wall Balls 50m Run SKILL Pull Ups
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Warm Up
3 rounds 25m run 1 Tarzan Swing 4 Monkey Hangs 7 Sit Ups FOCUS/SKILL Pull Ups Chin Ups WOD 1Min - Plank 1Min - Skipping 1Min - Sit Ups 1Min - Row 1Min - Pull ups GAME Ball Toss 2 Touch WARM UP
CrossFit Corners FOCUS/SKILL Handstands WOD Wall Sits 3 x 20sec Holds 5min AMRAP Working with a partner Person 1 5 Burpees 25m Run Person 2 3 Handstand Kicks 3 Wall Balls 3 Hand Release Push Ups Switch with your partner GAME Pizza Delivery Rock, Paper, Scissors WARM UP
With a partner 7 - 1 Reps Squats Lying Pull Ups 7 - 1 Reps Burpees FOCUS/SKILL Med Ball Clean Thrusters WOD Benchmark girl 'Jackie' Row 1000m 50 Thrusters 30 Lying Pull Ups MOBILITY/STRETCH IT'S PARTY TIME!!
We had an awesome time on Saturday helping Luke celebrate his 10th Birthday! Heaps of CrossFit Kids games action. If you are interested in a CrossFit Kids Birthday Party contact us today on 5443 3533 Cost $13 per head - Minimum 10 children You supply the food we supply the entertainment. CrossFit Kids games for over an hour followed by some free time for the kids to run wild! WARM UP
300m Row 10 Sit Ups 10 Good Mornings 10 Lying Leg Kicks FOCUS/SKILL Deadlift WOD 9min AMRAP Working with a partner Synchronised movements 5 Deadlifts 10 Sit Ups 10 Squats 15m Burpee Long Jump MOBILITY/STRETCH WARM UP
Jog around frame 10 Skips 5 Squats 5 Push Ups FOCUS/SKILL Medicine Ball Clean WOD 5 Min AMRAP Moving Squares 5 Reps of the movement in each square. Crab Walk or Duck Waddle to the next square GAME CrossFit Bowling Markers Up WARM UP
Mystery Cones FOCUS/SKILL Push Press Strict Press "Shan Says" WOD Working with a partner 6 min AMRAP 5 Push Press 5 Box Jumps 5 Sit Ups While your partner runs 2 laps of the frame GAME Banana / Orange Relay WARM UP
10 Squats Run 20m Forwards 5 Push Ups 10 Mountain climbers Run 20m Backwards FOCUS/SKILL Front Squats Box Jumps WOD A) EMOTM x 7min 3 Front Squats *Increase load only at coaches instruction B) 10min AMRAP Partner Up 5 Push Ups 7 Box Jumps 9 Front Squats While partner jogs 100m MOBILITY/STRETCH WARM UP
10m Bear Crawl 10m Broad Jump Sprint back to Red Wall FOCUS/SKILL Press Series Strict Press Push Press WOD A) Push Press 3 Reps EMOTM x 10min B) 5 Rounds for time 5 Push Press 10 Burpees 20 Sit Ups MOBILITY/STRETCH |
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. |