Monday, 12/22/08 WOD- 6-10 Years Old

I forgot my camera again!! Here's what we did:

Warm-up: Jump Rope, Plank Drills

Technique: Kip, Push Press

Buy-In: Pull-ups, Handstands, Handstand Push-ups on Box

WOD: 8-10 Mins of- 3 Squats/3 Box Jumps/Overhead Plate Carry Down Gym/1 Beginner Rope Climb/Overhead Plate Carry back to other end of gym

Cash-Out: Handstands and Assisted HSPU/1 min Jump Rope

Game- Plank Wars

Thursday, 12/19/08 WOD- 11-15 Years Old

Here's Claire Doing Some AWESOME "Knees to Elbows"!!

In other news, Daniel has taken over the leaderboard for max rep kipping pull-ups with 17. He barely edged out Gabe who had 15.

Here's what we did today:

Warm-up: Squat Sprint Relays and other Relays

Technique: Push Press, Kip

Buy-In: Max Rep Pull-ups, 15 Squats

WOD: Intervals of- Rowing/Sit-ups/Box Jumps/Back Extensions/Push-ups or Med Ball Hold Overhead

Cash Out- Plank Wars

Winter Break Schedule: Here's our schedule for the next 2 weeks until school resumes-

Monday- Normal Schedule

Tuesday- Normal Schedule

Wednesday- Combined Class at 11:30. You must let me know in advance if you will be coming to this class

Thursday- No Class

12/18/08 WOD- 6-10 Years Old

Here are some of the kids staking claim over "THEIR" Boxes!! Apparently, the boxes have their names on them and they won't let me have them back!!

Here's What we did:

Warm-up: Squat Relay, Partner Plank Plyo Drills

Technique: Push Press, Overhead Squat

Buy-In: Kipping Pull-ups, 10 Broad Jumps

WOD: 4-5 Rounds of- 5 Overhead Squats/10 Push-ups/15 Box Jumps

Cash Out- Chin over Bar hang for Max Seconds, 2 x Handstand Hold

Game: Plank Wars

Tuesday, 12/16/08- 11-15 Years Old

I forgot to take Pictures today!!

Georgia Set the new record for the chin over bar hold with a time of 1 minute and 19 seconds!!

Here's what we did:

Warm-up- Squat Relay, Partner Plank Plyo Drills

Technique: Review Push Press,, Learn Front Squat

Buy-In: Practice Kipping Pull-ups, 15 Squats

WOD: 15/12/9 Rep Rounds of- Thrusters and Pull-ups

Cash-Out: Chin Over Bar Hold for Max Seconds, Plank Wars

12/15/08 WOD- 6-10 Years Old

Here's A Video of Some EXTRA SPEEDY Squat-Thrust Burpees!!

Here's what we did:

Warm-up: Obstacle Course

Technique: Squat Relay, Push Press

Buy-In: Max Rep Pull-ups, 5 Push-Ups, 10 Sit-ups

WOD: 21/15/9 Rep Rounds of- Squat-Thrust Bupees/Push Press

Cash Out: Chin Over Bar Hold/Straight Arm Plank on Rings/Skin the Cats or Backward Rolls

Game: Plank Wars

12/11/08 WOD- 11-15 Years

Lots of Action Going On

Todays Workout:

Warm-up: Stations of- Rowing, Jump Rope, Barrier Jumping/Plank
Techique: Quick Review of Squat, Work the Push Press
Buy-In: 2 Rounds of- 20 Walking Lunges/10 Sit-ups
WOD: 45 sec Intervals of- Push Presses/Pull-ups/Squats
Cash Out: 2 x max handstand holds

Wednesday, 12/10/08- 6-10 Years

Great Job on the Crab Walks Today

Here's What we Did:

Warm-up: 3-Way Relays, Squat Relay

Technique: Kip, Squat, Plank/Stinkbug

Buy-in: 30 Secs of Pull-ups/Barrier Jumps/Box Jump

WOD: As Many Rounds as Possible in 8 Minutes of-

Bear Crawl down the Gym

5 Squats

Crab Walk Back down the Gym

3 Push-ups

Cash Out: 5 Skin the Cats

10 Sit-ups

Game: Stick Tag

Tuesday, 12/10 WOD- 11-15 Years Old

Big Crowd Today!! Good Job Everyone

Here's what we did:

Warm-up: Relays

Technique: Kip Practice, Push Press

WOD: 6-8 Rounds of: 30 Sec Box Jumps/30 Sec Plank

Cash Out- Kip Practice, 5 Burpees, 15 Sit-ups

Monday, 12/9/08 WOD- 6-10 Years Old

Sorry, I forgot to bring the camera today. Here's what we did:

Warm-up: Obstacle Course

Technique: Kip Practice, Overhead Squat

Buy-In: 30 Secs of: Pull-ups/Med Ball Throw over barrier, Try L-sits and Frog Stands

WOD: 5 Rounds of- 20 Barrier Jumps/6-10 Overhead Squats/10 Back Extensions

Cash Out: 5 Assisted Skin the Cats

Game: Med Ball Touch Challenge

Wednesday, 12/3/08 WOD- 6-10 Years Old

Working on Some Handstand Push-up Progressions

Here's what the WOD was:

Warm-up: Relays

Technique: Quiz on the Squats, Bear Complex

Buy-in: Frogstands/L-Sits

WOD: 5 Rounds of: 10-15 Squats/10 Box Jumps/5 Handstand Push-ups

Cash-Out: 6 Backward Roll Throughs, 5 Side to Side Burpees, 10 Sit-ups

Game: Stick Tag

Tuesday, 12/2/08 WOD- 11-15 Years Old

Just Hangin Around.... Gabe set the record today with a 1:16 Chin Over Bar Hang

We did a little "Testing" today. We will re-test in a month or two so we can see how we are progressing.

Here's what we did:

Warm-up: Mix of Jump Rope, Barrier Jumps, Rowing

Technique: Squat Review, Shrug and Drop Portion of Clean

Buy-In: Work on L-sits and Frog Stands

Testing: Max Squats in 1 Minute, Max Push-ups in 1 Minute, Max Chin Over Bar Hang
WOD: Team Workout Races to: 40 Pull-ups/50 Box Jumps/60 Push-ups/70 Squats

Good Work Everybody!!

Monday, 12/1/08 WOD- 6-10 Years Old

Sorry for having no pictures today.....I forgot the camera!!

Here's what we did:

Warm-up: Relays
Technique: Squat Review, Learn the Bear Complex
Buy-In: 3 x L-sit and Frogstands
WOD: 3 Rounds of- 10 Push Press/10 Overhead Lunges/10 Sit-ups
Cash-Out- 3 x 1 Arm Hang