Burpee Shuttle Runs
FOCUS
Front Squat
WOD
In pairs
5 Frankenstein squats
Frankenstein Lunge to partner and exchange pvc
5 Burpees over PVC
Game
Scarecrow stack - relay style
CrossFit Anarchy Bendigo |
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Warm Up
Burpee Shuttle Runs FOCUS Front Squat WOD In pairs 5 Frankenstein squats Frankenstein Lunge to partner and exchange pvc 5 Burpees over PVC Game Scarecrow stack - relay style
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Warm Up
Burpee Shuttle Runs WOD Run 1km 80 Wall Balls Row 1km Warm Up
Tic Tac Toe FOCUS Deadlifts WOD 5 Min AMRAP 5 Deadlifts 5 Burpees to a plate 5 Sit Ups Game Hanging Markers Up Normal Markers Up Warm Up
Run from cone to cone in a circle When you here 'freeze', stop at nearest cone Complete the nominated movement FOCUS Cleans Medicine Ball Barbell (advanced) WOD 3 x 2 min Rounds Broad jump to marker 5 MB Cleans Bear Crawl to marker 5 push ups Run back to wall and hold wall sit until the 2 minutes has finished Game WOD Ball Toss Paper delivery Warm Up
Cone Game FOCUS Thrusters WOD 5 min AMRAP 5 Thrusters 4 Push Ups 3 Sit Ups Run 1 lap of the framework Game Move and re-build a fort Leap Year WOD
5 RFT 29 Push Ups 2 Deadlifts 16 Knee Raises 2 Deadlifts Warm Up
3 Rounds 1 Forward Roll or Cartwheel 5 Superman rolling to hollow rock 5 Squats FOCUS Pull Ups WOD 5 min AMRAP 3 Squats 3 Pull Ups 3 Lying Leg Raises Game Quicksand Sadly today is a scorcher so KIDS CrossFit has been cancelled for Tuesday...see you all Thursday!
Warm Up
In teams of 3 share: 40 MB Cleans (4ea) 40 Push Ups 40 Sit Ups Run 50m in between each movement FOCUS Power Cleans WOD In teams of 3 1 person working at a time Share the load to complete: 60 Cal Row 60 Thrusters 60 Pull Ups 60 Cleans 60 Cal Row *You may only do a max of 10cals/reps at a time Warm Up
3 Rounds 2 Cartwheels 10 Lateral Hops 10m Bear Crawl 10m Crab Walk 20m Backward run FOCUS Thrusters E90sec 3Reps x 5 Sets WOD With a partner 9min AMRAP 6 Box Jumps 6 Wall Balls 6 Russian Twists w MB *One person works while your partner does Burpees - record your total 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. |