Friday, November 21, 2008

Thursday, 11/20 WOD- 11-15 Years Old

Good Job On the Deadlifts!!
Here's what we did:
Warm-up: Jump Rope, Handstands
Technique: Deadlift
Buy-in: 30 Secs of Barrier Jumps, L-sit, Jumping Ring Dips
WOD: 3 Rounds of- 10 Deadlifts/10 Box Jumps/10 Pull-ups/10 Push-ups/10 Sit-ups/10 Squats
Cash Out: 8 Skin the Cats

Wednesday, 11/19 WOD- 6-10

Jumping Rope for Our Warm-up
Here's what we did today:
Warm-up: Jump Rope and Handstands, Partner Plyos
Technique: Front and Overhead Squats
Buy-In: Broad Jumps and Push-ups
WOD: 3 Rounds of: 15 Box Jumps/10 Pull-ups/10 Push-ups/10 Sit-ups/10 Front Squats
Cash Out: 1 Min Tuck Jumps

Wednesday, November 19, 2008

Tuesday, 11/18 WOD- 11-15 Years

Here's A Good "Skin the Cat" Video

Here was our Workout:

Warm-up: Run 400 meters, Handstands, Partner Plyos

Technique: Squats, Med Ball Cleans

Buy-In: 30 Secs of Barrier Jumps, Push-ups, Pull-ups

WOD: 21-15-9 Rep Rounds of- Med Ball Cleans/Jumping Ring Dips/Sit-ups

Cash-Out: 1 Min of Tuck Jumps, 8 Skin the Cats or Backward Roll Throughs

Monday, 11/17 WOD- 6-10 Years old

Working on the Ring Dip
Here was the WOD, It was a Tough One!!
Warm-up: Run 400 Meters, Handstands, Partner Plyos
Technique: Squat
Buy-In: 30 Sec Barrier Jumps, 30 Sec Pull-ups
WOD: 10/8/6/4/2/1 Rep Rounds of- Burpee Box Jumps/Jumping Ring Dips
Cash Out: 8 Skin the Cats or Backward Roll Throughs
Games: Ball in the Box

Wednesday, November 12, 2008

Tuesday, 11/11/08 WOD- 11-15 Years

It was a tough one today. Here's what we did:

Warm-up: Jump Rope, Partner Plank Plyo's
Technique: Squats
Buy-In: 30 Sec Pull-ups, 30 Sec Barrier Jumps, 30 Sec Plank
WOD: Repeat this Twice, 1 Minute at each station-
Beginner Rope Climb
Med Ball Front Squat
Jump Rope
Push-ups on P-lettes
Back Extensions
Cash Out: 6 Skin the Cats or backward roll throughs

Tuesday, November 11, 2008

Monday, 11/10 WOD: 6-10 Years Old


Here was Today's WOD:
Warm-up: "Hurdling", Cartwheels
Technique: Squat, Front Squat, Overhead Squat
Buy-In: 30 Sec Pull-ups, 30 sec Barrier Jumps
WOD: As Many Rounds as Possible in 9 minutes of- 7 Burpee Broad Jumps/7 Beginner Pull-ups/7 Presses
Cash Out: 10 Skin the Cats
Game: Crossfit Limbo

Saturday, November 8, 2008

Thursday, 11/6/08 WOD- 11-15 Years Old

Working on the Wall Ball Shots

Here was our WOD-
Warm-up: Intermix Jump Roping and Pull-up Practice
Technique: Squats, Kipping/Pull-ups
Buy-In: 5 Skin the Cats, Max L-sit
WOD: AMRAP in 15 mins of- 5 Push-ups/5 Wall Balls/15 Sit-ups
Cash Out: L-sit Practice

Great job doing your best to maintain good technique

Thursday, November 6, 2008

Wednesday, 11/5/08 WOD: 6-10 Years Old

Here's a look at the obstacle course that this class created
Here's what we did-
Warm-up: 8 Backward Rolls on the Rings, Create an Obstacle Course
Technique: Review Squats, Learn Overhead Squat
Buy-In: Max Pull-ups in 30 Seconds, Max L-sit Hold
WOD: 3 rounds of: 3 PVC Overhead Squat/6 PVC Front Squats/9 Air Squats/12 Box Jumps 12"
Game: Med Ball Box Basketball (This was Fun!)

Wednesday, November 5, 2008

Tuesday, 11/4/08 WOD (Workout of the Day)- 11-15 Years Old

Here's a stud practicing some BackWard Roll Throughs and "Skin the Cats" on the Rings

Today's WOD was Tough-
Warm-up: Jump Rope and Partner Plyos
Technique: Squat
Buy-In: 10 Barrier Jump Burpees, 30 Secs Max Pull-ups
WOD: 3 Rounds of- 1 minute Box Jumps/1 Minute Handstand or Plank/1 Minute Jump Rope
Cash Out: 10 Skin the Cats

Monday, November 3, 2008

Monday, 11/3/08 WOD- 6-10 Years Old

Don't be afraid....it's just Riley and Danielle getting in the "Angry Gorilla" Position
Here's what we did today:
Warm-up: Relays, Partner Drills
Technique: Review Squat/Press, Learn Deadlift (Angry Gorilla)
WOD: 15-12-9 Rep Rounds of- Deadlifts w/ 5 lbs and Jumping Pull-ups
Post: 3x3 Skin the Cats
Game: Crossfit Limbo