Bring Sally Up
Skill
FGB Movement
WOD
FGB
3 x 5min Rounds
1min at each station
Wall Balls
SDLHP
Box Jumps
Push Press
Row
*Rest 1min between
CrossFit Anarchy Bendigo |
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Warm Up
Bring Sally Up Skill FGB Movement WOD FGB 3 x 5min Rounds 1min at each station Wall Balls SDLHP Box Jumps Push Press Row *Rest 1min between
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Warm Up
Bring Sally Up Skill FGB Movements WOD Mini FGB 3 Rounds x 30 sec at each station Wall Balls SDLHP Box Jump Push Press Row 30sec rest between rounds Game CrossFit Nerf Darts Warm Up
Farmers & Lumberjacks Skill MB Cleans WOD Run 100m 15 MB Cleans 15 Box Jumps Run 100m 10 MB Cleans 10 Box Jumps Run 100m 5 MB Cleans 5 Box Jumps Game Tug of War Warm Up
5min 10 Jack Knife Situps 10 Squats 20m Bear Crawl Skill SDLHP WOD A) E2MOT2M Back Squats 5Reps x 5 sets B) Working in pairs 15min AMRAP 10 SDLHP 10 Wall Balls *One person works while partner runs 2 laps of the frame (100m) Warm Up
Tabata Skipping Tabata Push Ups Skill SDLHP WOD 5min AMRAP 1 Throw and Catch off the wall 15 skips 5 SDLHP Game Steal the Bacon Tug of War Warm Up
Farmer Sam Skill Pull Ups WOD 7, 6, 5, 4, 3, 2, 1 Pull Ups Wall Balls Sit Ups Game CrossFit Darts Warm Up
In pairs 40 Squats (4each) 30 Lying Pull Ups (3 each) 20 Push Ups (2 each) Skill Pull Ups WOD 10 min 2, 4, 6, 8, 10.....etc Pull Ups Squats Push Ups Warm Up
Everyones IT!! Skill Deadlifts GHD WOD EMOTM x 15min 1st min 5 Deadlifts 2nd min 10 GHD's 3rd min 10 Push Ups Warm Up
Everyone's IT! Skill Press Push Press 'Shan Says' WOD 6 min AMRAP Working with a partner 5 Push Press 10 Star Jumps 10 Mountian Climbers *While one person works the other person is rowing *Complete a round then Switch places Game Dead Bugs |
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. |