Partner up and share the load
40 Wall Balls
40 Push Ups
40 Lying Pull Ups
Run 50 meters between movements
Skill
Snatch
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Back Squats
Power Snatches
Lying Pull Ups
CrossFit Anarchy Bendigo |
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Warm Up
Partner up and share the load 40 Wall Balls 40 Push Ups 40 Lying Pull Ups Run 50 meters between movements Skill Snatch WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Back Squats Power Snatches Lying Pull Ups
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Warm Up
Cone Game Skill Push Press WOD 3 Rounds 1 min Per station Rope Flicks Ball Slams Russian Twists Bench Dips Sled Drags *Rest 1 min between rounds Warm Up
Farmers and Lumberjacks Skill Deadlifts OH Walking Lunge WOD 7 min AMRAP 7 KB Deadlifts 7 Push Ups 7 OH Lunges GAME Max Stack Limbo Warm Up
3 rounds 10 Back to Back Squats 10 WB Sit Ups Skill Plank Ball WOD Card Game 2 Teams - 7min Spades - Burpees Diamonds - Push Ups Clubs - Star Jumps Hearts - Sit Ups Joker - 4 Laps of the Frame Game Paint Ball Dodgeball Warm Up
1min Star Jumps 1min High Knees 1min Lying Pull Ups 1min Burpees 1min Squat Jumps FOCUS/SKILL Pull Ups OH Lunge WOD 14min AMRAP 10KB Swings 10 Pull Ups 10 OH Walking Lunge 10 Push Ups Warm Up
Partner Up 7 - 1 Burpees 7 - 1 Pull Up / Sit Up FOCUS/SKILL Back Squats Every 90sec 5 Reps *Increase load only when good form has been observed WOD Card Game Warm Up
Everyones IT! FOCUS/SKILL Push Press Press 'Shan Says' WOD 6 Min AMRAP 20m Shuttle Run/Burpee 5 Push Press 20m Shuttle Run 5 Lying Leg Raises GAME Refrigerator Tag Fruit Salad Toilet Tag Warm Up
Roller Ball FOCUS/SKILL Toes to Bar Toes to Rings WOD In 2 Teams 10m Sled Drag Add a weight plate 10m Sled Drag Remove Weight Plate Rest of team is doing Burpees while someone is collecting a weight plate. GAME Giant Marbles Warm Up
5 Min 15m Bear Crawl 5 Jumping Squats 15m High Knees 5 Push Ups FOCUS/SKILL KB Swings Russian American WOD Crazy 8's 8 Rounds 8 Squats 8 Sit Ups 8 Russian KB Swings 8kg 8 Mountin Climbers 8 Hanging Knee Raises 8 Goblet Lunges 8kg 8 Russian Twists 8 Push Ups Warm Up
Tabata Skipping Bring Sally Up FOCUS/SKILL Overhead Squat WOD In 2 teams Share the load Complete the following for time 1600m ROW 80 Sit Ups 80 OH Squats 80 Push Ups 1600m ROW |
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. |