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

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

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

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

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