Farmer Sam
WOD
1min max effort
Plank Hold
Burpees
Sit Ups
Skips
Hang from a bar
Squats
Box Jump/Step up
Game
Quicksand
CrossFit Anarchy Bendigo |
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Warm Up
Farmer Sam WOD 1min max effort Plank Hold Burpees Sit Ups Skips Hang from a bar Squats Box Jump/Step up Game Quicksand
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Warm Up
Dodgeball Skill Back Squat 5 x 5 Reps Increasing weight if coach approved WOD CrossFit Scrabble COMPLETE 5 REPS OF THE MOVEMENT CORRESPONDING TO EACH LETTER A = BURPEES B = LYING LEG RAISES C = LUNGES D = PULL UPS E = BURPEES F = PUSH UPS G = LUNGES H = PULL UPS I = BURPEES J = LYING LEG RAISES K = SQUAT L = LUNGES M = PUSH UPS N = PULL UP O = BURPEES P = SIT UPS Q = PULL UPS R = LUNGES S = SIT UPS T = LUNGES U = BURPEES V = SQUATS W = PUSH UPS X = SIT UPS Y = SQUATS Z = PUSH UPS TEAM THAT CAN CREATE THE LONGEST WORDS FROM THEIR LETTERS WINS!! -KEEP IT CLEAN!! Warm Up
Roxeanne -'Burpees' Skill Push Jerk Split Jerk WOD EMOTM x 21min 1st min = 3 Clean & Jerk 2nd min = 9 Over Bar Burpees 3rd min = 18 Sit ups Warm Up
CrossFit Corners Skill Rope Climbs WOD In pairs 3 Rope Pulls 3 Push Ups 3 Squats *One person works while the other does sit ups Game Waterballoon Dodgeball Pizza Delivery Tag Warm Up
Run 50m 5 Wall Squats Run 50m 5 Sit ups Run 50m 5 Push Ups Skill KB Swing WOD Cone Game In pairs Travel to get a cone and complete the movement on the cone 5 Reps of each movement Game CrossFit Nerf Darts Warm Up
In pairs 50m Run 30 Squats (3ea) 50m Run 30 Push Ups (3ea) 50m Run 30 Sit Ups (3ea) 50m Run Skill Kettlebell Swing WOD Card Game in pairs - 20min Red = #Lying Pull Ups Black =#Thrusters J/K/Q = 10 KB Swings Joker = 40m Sled Push *EMOTM = 3 Burpees |
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. |