8 October 2013

I'm so proud of all the kiddos who competed this weekend! Thanks to Ash D. for this awesome picture & quote... "The coolest and strongest kids doing big things!"

JUNIORS

Warm-Up:

15m Duck Walk

15m Broad Jump

Dot Drill x3

15 sec Plank Hold

Focus:

Tree Trunk Squat

WOD:

6 min AMRAP (groups of four)

Sit-Ups

Plank Holds

Box Jumps

50m Run

***Runner taps out kid doing sit-ups and team rotates stations

Game:

Tarzan

TEENS

Warm-Up:

20m Carioca

10 DB Shoulder Press

20m Broad Jump

20m Side Shuffle R

10 DB Shoulder Press

20m Side Shuffle L

Focus:

Roving Plank

WOD:

3 RFT

10 Squats

5 Broad Jumps

10 Push-Ups

5 Broad Jumps

3 October 2013

Buncha Baby Shermbears

Juniors

Warm-Up:

"Squat on Top" Box Jumps

20m Bear Crawl 

50m Run

3 Burpees

Focus:

Wall Climbs

WOD:

12-9-6

PVC Pipe-Facing Burpees

Squats

Game:

Sharks & Minnows

Teens

Warm-Up:

2x, 20m each--> High Knees, Butt Kicks, Sprint, Back Pedal

Agility Ladder

Focus:

Shoulder Press

WOD:

5 RFT

200m Run

7 DB Shoulder Press

1 October 2013

Bigger, Faster, Stronger

Juniors

Warm-Up:

2 Forward Rolls-->10 Mountain Climbers-->10m Crab Walk-->5 Perfect Squats

Focus:

Teamwork & Sportsmanlike Conduct

WOD:

3 RFT

5 Push-Ups

5 Squats

Run 50m

Game:

Medball Shuttle Run

Teens

Warm-Up:

2 Forward Rolls-->20 Mountain Climbers-->10m Crab Walk-->10 Squats

Focus:

Ring Play & "Skin the Cat"

Basic Terminology

WOD:

3 RFT

10 Push-Ups

15 Squats

Run 100m

28 September 2013

Gracie, Holden & Matt. Raising the Bar.

Juniors

Warm-Up:

Tag'n'Roll

Focus:

Nutrition: Proteins, Carbs, & Fats

WOD:
AMRAP in 5

5 Push-Ups

10 Side Hurdle Hops

10 Squats

Game:

Medicine Ball Shuttle

Teens

Warm-Up: 

3 Rounds of

5 Push-Ups

10 Sit-Ups

then...

Agility Ladder

Focus:

Forward Rolls

Handstand Holds

WOD:

3 RFT

5 Forward Rolls

10 Push-Ups

20 Squats

26 September 2013

Coach Alex & Blake for the first ever CFBB Kids class!

***Don't forget to bring homework if you have any!***

Juniors

Warm-Up:

"Coach Simon" Says

Focus:

Ring Play

"Skin the Cat"

WOD:

AMRAP in 6

30 seconds at each station

A. Box Jumps

B. Squats

C. Sit-Ups

Game:

Match the Cards

Teens

Warm-Up: 5 min

3xDot Drill-->20m Sprint-->20m side shuffle-->5 good squats

Focus:

Plank Position

Push-Up Progressions

Integrity of Movement

WOD:

AMRAP in 12

100m Run

10 Push-Ups

24 September 2013

Get strong like SpongeBob!

Juniors

Warm-Up:

Cone Drill --> 10 Jumping Jacks --> 2 Cartwheels --> 3 Burpees --> 50m Run

Focus:

5-Point Squat Drill

WOD:

AMRAP in 5 of

Super Slow Squats

Super Fast Burpees

Game:

Beach Ball Bonanza

Teens

Warm-Up:

Cone Drill --> 10 Tuck Jumps --> 2 Cartwheels --> 5 Burpees --> 100m Run

Focus:

Air Squat

WOD:

20-15-10

Box Jumps 20"/16"

Squats

Saturday, 14 September 2013

WARM-UP:
2 Rounds of
25m Bear Crawl
10 Jumping Jacks
2 Forward Rolls
20m Crab Walk
3 Burpees

FOCUS:
Nutrition & the 3 Macronutrients: Proteins, Carbs, Fats

WOD:
AMRAP in 6 minutes of
5 Push-Ups
10 Squats
15 Sit-Ups

GAME:
CrossFit Baseball (ohhh yeahhh)




Photo: http://theathletelab.com/classes/crossfit-kids/