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

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

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!)

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, 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

Thursday, 10/30/08 WOD: 11-15 Years Old

Here was today's main WOD, that went along with some technique work and some "skin the cat" practice:

10/9/8/7/6/5/4/3/2/1 Rep Rounds of:

DB Swings

Sit-ups

Strict Press

Good Job Guys!

Wednesday, 10/29 WOD- 6-10 Years Old

Partner Wheel Barrels are Fun!

Here's what we did today:

Warm-up: Relay Races

Technique: Squat and Kipping

15 Push-ups/15 Sit-ups

WOD: 3 Rounds of- 20 Squats/15 Sit-ups/10 Pull-us

Post: Skin the Cat Practice

Games: Tortoise and the Hare

Tuesday, 10/28 WOD- 11-15 Years Old

We learned some Overhead Squats Today!! This is a tough movement to learn

Today's Workout:

Warm-up: Jump Rope, Light Plyo's

Technique: Review Squat, Teach Overhead Squat

WOD: As Many Rounds as Possible in 20 mins of-

Run 200 meters

10 Overhead Squats

10 Pull-ups

Post: Work on Ring Dips and Ring Supports

Good Job Everyone!

Monday, 10/27/08 WOD- 6-10 Years Old

Flying Through the Skies!!

Today's Workout:

Warm-up: Relays

Technique: Review Squat and Thruster, Learn Stict Press

WOD: "Chipper" from the CFK HQ Site- 2 Rounds of- 20 Feet Broad Jumps/20 Feet Lunge Walks/10-15 Swings/10-15 Pull-ups/10-15 Hanging Knee Raises

Post: 10 Skin the Cats

Game: Roving Plank Tag

Thursday, 10/23/08 WOD- 11-15 Years Old

We Will Master The Jump Rope!!!!

Today was a great day. We are learning to kip and some of us were able to bang out a bunch of kipping pull-ups today!!

Today's WOD:

Warm-up: Jump Rope and Parnter Jumping Drills

Technique: Squat, Kipping

WOD: "Mini-Cindy"- As many rounds in 10 mins of: 3 Pull-ups/6 Push-ups/9 Squats

Post: 500 meter row

Wednesday, 10/23 WOD- 6-10 Years Old

Hopping on the Box!!

Here's what we did today:

Warm-up: Sharks and Minnows Variations

Plank/Stinkbug w/ in and out the window jumps

Technique: Squat/Thruster

WOD: Fran with Hops- 21/15/9 Rep Rounds of: PVC Thrusters/Box Jumps

Post: Handstands

Games: The Moving Fort

Tuesday, 10/21/08 WOD- 11-15 Years Old

Here they are....Rowing, Squatting, and Pulling

Here Was Today's Workout:

Warm-up: Jump Rope and Barrier Jumps

Technique: Squat

WOD: Row 200 Meters

21 Squats/21 Assisted Pull-ups

Row 200 Meters

15 Squat/15 Pull-ups

Row 200 Meters

9 Squats/9 Pull-ups

Post: Ski Specific work of Tabata Barrier Jumps w/ Static Hold during the "Rest Interval"

or

3 Mins of Jump Rope Practice

Monday, 10/20 WOD- 6-10 Years Old

Yes, they are definately paying attention to me and not each other.....haha

Here was the WOD:

Warm-up: Sharks and Minnows

Technique: Plank/Stinkbug, Squat

WOD (Video Below): 12-9-6 Rep Rounds of:

Squats

Squat Thrust Burpees

Jumping Pull-ups

Game: Crossfit Limbo

The kids would like everybody to know that they beat Speal in Crossfit Limbo!!

Here's a little video of 2 of the kids during the first Round of the workout:

Thursday, 10/16 WOD- 11-15 Year Olds

Here's Daniel busting through some Push Presses

Todays main WOD was a variation of a Crossfit Kids HQ WOD that was posted a couple weeks ago:

3 Rounds of: 15 Push Presses/15 Squat Jumps or Burpees

Skier Conditioning: After this some of the kids did Bottom to Bottom Tabata Squats to prep for Ski Racing Season

We also Did some Rowing and Handstand practice before and after the main WOD

Wednesday, 10/15 WOD- 6-10 Years

Here's a little video of what we did today:

Here's what we did today:

Warm-up: Multi-Station Relay, Lateral Hops

Focus/Technique: Plank/Stinkbug, Cartwheels

WOD: 3 Rounds of: Max Rep Push-ups/Max Box Jumps in 2 mins

Game: Musical Medballs

Tuesday, 10/14- 11-15 Year Old Group

Today (Tuesday) was the 1st Day for our 11-15 Year Old Group. Great Job everybody, way to work hard!!

Here's what we did:

WOD: AMRAP in 10-11 mins of: 5 20" Box Jumps/6 Pull-ups (jumping if needed)

We did some handstand practice and rowing as well.

1st Day WOD!!

Practicing some Beginner Ring Pull-ups

The workout that the 6-10 year old group did today was one that I witnessed a bunch of young studs and studdettes doing this past weekend at the Crossfit Kids Certification.

Here is the workout:

Warm-up- Multi-Station Relay

Focus/Technique- Plank and Stinkbug

WOD (Workout of the Day)- As many rounds as possible in 5-8 minutes of:

5 Handstand Push-ups (any variation)

5 12-15" Box Jumps

Post: Worked on Beginner Ring Pull-ups

Game: Crossfit Limbo

It was an awesome class!!

CROSSFIT KIDS IS BACK!!!!!!

We are in the new space and will be starting the Crossfit Kids program again on Monday, October 13. Here is some info:

Monday and Wednesday: 6-10 Years Old

Tuesday and Thursday: 11-15 Years Old

Time: 4:00-4:45

Location: 2730 Rasmussen Rd Suite C3

Park City, UT 84098

Price: $80/month

If interested contact Eric at: eric@crossfitpc.com or 717-201-6793

Check out this link from Crossfit Kids Headquarters to see what Crossfit Kids is about:

http://www.crossfitkids.com/index.php/About/

This will be an on-going program so feel free to stop by anytime!!

Friday, August 8 WOD - LAST DAY OF THE SUMMER PROGRAM!!

We had a group from out of town stop by today. You guys all did an excellent job and it was great to have you here. Enjoy the rest of your vacation and feel free to stop by any time!!

7:00 and 9:00

Speed and Agility Work, then....

Main WOD

Team Work- As a team complete:

10 Bear Crawl Laps

50 Hindu Push-ups

75 Plate Squats or 100 Overhead Squats

150 Lunge Walk Steps

75 Sit-ups

10 Crab Walk Laps

6-9 Years Old:

Games and Warm-up Drills, then....

Main WOD:

Use a PVC and do 10-8-6-4-2- Rep rounds of (Rest between rounds):

Front Squats

Press

Push Press

Deadlift

Overhead Squats

11:00 Group

Speed and agility Drills, then....

Main WOD:

3 Rounds of:

Run 200 meters

5 Burpees

10 Push Presses

15 Box Jumps

20 DB Swings

Wednesday, August 6 WOD

Sam has been Woking Hard and has Definately made a lot of Progress This Summer.....Great Job!!

Mixed Up the WODS a little Today!!

9:00 Group (11-14):

Agility Drills, Then...

Main WOD- a Mixture of:

Trap Bar Farmers Walk

Bear Crawls

Overhead Plate Walks

Finished Up with some Pull-ups and Back Extensions

10:00 Group (6-9)

Main WOD:

Minute Ladders (1 rep of each the first min, 2 mins of each the 2nd min, etc) of:

Burpees/Sit-ups/Squat or Overhead Squats

We got up to the 6 minute mark and then worked our way back down to 1

We also Played a lot of the "Stick Foot Tap Game"

11:00 Group (11-14)

Agility Drills, then....

2 Person Team WOD of:

10 White Line Laps of Bear Crawls

50 Hindu Push-ups

75 Plate Zercher Squats

150 Walking Lunge Steps

75 Sit-ups

10 White Line Laps of Crab Walks

Teens:

Strength- Back Squats/Pull-ups

Conditioning- As many Rounds in 15 Mins of:

5 Man Makers

5 Jumping Sit-ups

Run 1 Lap

Monday, August 4 WOD

Check out what these STUDS did today in the Teen Class.....They Crushed it Today!!

11-14 Years Old:

Deadlift Practice: Worked Up to a few relatively hard sets w/ good form, then....

WOD

As Many Rounds in 15 mins of:

5 DB ManMakers

5 Jumping Sit-ups

Run 1 Lap

6-9 Years Old

Practiced L-Sits and Handstands (We're Getting Good!!)

Main WOD

As Many Rounds in 10 Mins of:

5 PVC/DB ManMakers

5 Jumping Sit-ups

Run between 50-150 meters

Teens

Strength: Deadlifts

Conditioning: 3 Person Team WOD (1 Person goes at a time, must complete all reps of an exercise before moving to next exercise)

60 Ring Dips

75 Wall Ball Shots

100 Burpees

125 Swings

Each Person Runs a Lap

Jake, Mark and Daniel Did this in: 17:40

Friday, August 1 WOD

Here is Brett Showing Some Blazing Speed Jumping Rope. Brett has been working pretty hard lately.....Great Job!!!!

Here is Jeff being stretched......Now this is funny to watch!! Better win that competition next time!!!!

11-14 Years Old: Speed and Agility Drills, then....

Main WOD:

3 Rounds of: Run 400 meters/21 DB Swings/12 Push-ups

6-9 Years Old:

3 Rounds of: Run 100-200 meters/21 Swings/12 Push-ups or Static Push-up Hold

Teens:

Strength: Back Squat/Pull-ups

Conditioning: 3 Rounds of: Run 400 meters/21 Swings/12 Push-ups

Wednesday, July 30 WOD

Jeff has been working hard and has made some amazing progress this Summer!!

I have to say "Good Luck" to Patrick, Anna, and Samantha in their swim competition this week. Kick Some Booty!!

Sorry for the late post, but this is what we did yesterday.

The main workouts for all groups included: Tabata Intervals: 20 secs hard work with 10 secs of rest, we repeated these intervals for 4-8 rounds of each exercise. The younger kids did 20 seconds of work with 20 secs of rest. Exercises were varied between the groups but included: squats, planks, push presses, Kettlebell clean and jerks, rowing, jumping rope, and some other exercises as well.

Monday, July 28 WOD

Patrick blazed through Today's Workout with a time of 11:42!!

Great Job to Everyone today for pushing it through their workouts. It was a tough one and everybody did a great job!!

11-14 Years:

Testing: Broad Jump, Shuttle Run

Main WOD

4 Rounds of:

30 DB Swings

20 Box Jumps

10 Push-ups

Run 1 Lap

6-9 Years:

I quizzed the Kids on their Exercises. Ask them to show you: The Rack Position, Press, Push Press and Bodyweight Squat. They should be able to show you with pretty good form!! That is AWESOME!!

Main WOD- We mixed things up today and had some Fun

Spin 10 times then do:

Squats

Med Ball Carries

Presses

Push-ups

Runs

ETC...

Teens:

Strength: Dips and Pull-ups

Conditioning

4 Rounds of:

30 DB Swings

20 Box Jumps

10 Push-ups

Run 1 Lap

Wednesday, July 23 WOD

Here's Anna (Ah-na) busting through the Sandbag Clean and Presses. She has been working incredibly hard this summer and, from what I hear, she has been having some ridiculously fast swim times lately!!

11-14 Years Old

Sprint and Agility Drills....then

Main WOD:

Complete the following as a Team- One person is doing the work at time

50 Squat Thrust Burpees

100 Sandbag Clean and Jerks

150 Squats

200 Sit-ups

150 Push-ups

100 Supermans

50 Squat Thrust Burpees

The 11:00 Team of: Patrick, Anna, Brett and Jeff had the fastest time of the Day....21:42

6-9 Years Old

We play team "Cone Wars" as a warm-up.....that was Fun!!

Main WOD

3-5 Rounds of:

5 Burpees

10 Push-ups

15 Sit-ups

20 Squats

25 Supermans

Teens:

Strength- Overhead Squats and Barbell Rows

Conditioning-

3 Rounds of:

10 Squat Thrust Burpees

15 Push-ups

20 Sandbag Clean and Presses

25 Sit-ups

Monday, July 21 WOD

Mobility Drills are Fun....Sometimes

Sorry about the late post for yesterday's workout.

I'm Still waiting on the Shirts, but they should be here soon.......hopefully!!

11-14 Years Olds

Sprint/Agility Drills

Main WOD

5 Mins of DB Thrusters

5 Mins of Handstand Practice

3 Mins of DB Deadlifts/Swings/or Wall ball Shots

3 Mins of Running

1 Min DB Push Press

1 Min Sit-ups

6-9 Years Old

Main WOD

3 Mins of PVC Thrusters

3 Mins Handstands

2 Min Wall Ball Shots

2 Min Running

1 Min PVC Push Press

1 Min Sit-ups

Teens

Strength:

Barbell Overhead Press and Knees to Elbows

Conditioning:

5 Mins of Wall Ball Shots

5 Mins Handstand Practice

3 Mins of DB Swings

3 Mins of Running

1 Min Push Press

1 Min Sit-ups

Friday, July 18 WOD

Here's Mark finishing up a Deadlift Rep. The Deadlift has a reputation as being a dangerous exercise, but it's actually VERY SAFE and EXTREMELY BENEFICIAL when coached and executed properly. Here's a random fact for you.......the Deadlift used to be called the
"Health Lift".
Now here's a dangerous exercise: http://www.youtube.com/watch?v=sTyZs7rW7VY

Here's What we Did Today. Don't be fooled, this one was Tough!!

11-14 Year Olds:

Sprint/Agility Work then...

Main WOD

As Many Rounds In 15 Minutes of:

5 DB Man Makers

7 Box Jumps

Post: Work on L-sits, handstands, etc

6-9 Year olds

Agility Drills and Work On L-sits, then...

Main WOD

As Many Rounds in 10 Mins of:

5 PVC or DB Man Makers

7 Box Jumps

Teens

Strength:

Barbell Weighted Lunge Walks and Barbell Overhead Press

Conditioning:

As Many Rounds in 15 Mins of:

5 DB Man Makers

7 Box Jumps

Wednesday, July 16 WOD

Here's Danielle Practicing Here Tuck L-Sits (These are Tough!!)

11-14 Years Old:

Main WOD

5 Rounds of:

3 Turkish Get-ups

5 x 1 Arm DB Push Presses

5 x 1 Arm DB Swing

(Do Each of these with the Right Arm, Then do each with the Left Arm)

Run 1 Lap After Each arm has done the Exercises

6-9 Years Old:

Practice Tuck L-Sits, Frog Stands

Main WOD

5 rounds of:

3 Turkish Get-ups (3 each Arm)

5 PVC Push Presses

10 DB Swings

Post: 2 x 1 Lap Sprints

Teens:

Main WOD

Strength:

3-4 Sets of Bench Presses and Pull-ups

Conditioning:

5 Rounds of:

3 Turkish Get-ups

5 x 1 Arm DB Push Presses

5 x 1 Arm DB Swings

Run 1 Lap after each arm has done the above Exercises

Monday, July 14 WOD

Here's Anna showing off her Handstand Skills

11-14 Year Olds:

Speed and Agility Drills

then...

Main WOD:

75 Supermans

75 Push-ups

75 Sit-ups

75 Squats

6-9 Year Olds:

Practice Handstands

then....

Main WOD-

50 Supermans

50 Push-ups

50 Sit-ups

50 Squat

Teens:

Power Cleans or Deadlifts

then....

75 Supermans

75 Push-ups

75 Sit-ups

75 Squats

Friday, July 11 WOD

Here's Ryan Showing Fairly Good Form on a Med Ball Front Squat

Update on Shirts: The shirts should be here within the next 2 weeks....There was a back-up at the printers. I think they will turn out prett cool.

Great job today everyone....it was tough!!

11-14 Year Olds:

Illinois Agility Drill

2-3 Sets Each of: Dips, Pull-ups, Back Extensions

Then.....100 Push-up Burpees for time (Time Limit 10 mins)

6-9 Year Olds: Main WOD

50 DB Swings

50 Squat Thrust Burpees

Teens:

Barbell Overhead Press/Weighted Pull-ups or DB Overhead Press/Assisted Pull-ups

Then....100 Burpees for time

Cody did the 100 Burpees in less than 6 minutes!!

Wednesday, July 9 WOD

The 9:00 Group Ripping It Up!!


6-9 Year Olds:



Easy Tabata Intervals (20 on/20 off) x 6 Rounds per Exercise



Med Ball Front Squat

Supermans

Low Box Jumps

Push-ups Holds

Mountain Climbers



11-14 Year Olds:



Tabata Intervals (20 on/10 off) x 6-8 Rounds Per Exercise



Low Box Jumps

Push-ups

Muscle Snatch

Plank

Air Squat

Run



Teens:



Strength Work:

Deadlifts or Back Squats

Pull-ups



Conditioning:

4-5 Rounds of-

Run 200 Meters

10 Jumping Sit-ups or Med Ball Toe Touches

10 Med Ball Cleans

10 DB Push Presses

Wednesday, 7/2/08, WOD

Remember no class Friday the 4th and Monday the 7th. Sorry that there are no Pictures for the Post today....I'm in California getting ready for the Crossfit Games!! See Everybody on Wednesday!!

6-9 Years Old:

10 Mins of:

10 Broad Jumps/10 Rover Planks/10 Supermans/Run 1 Lap

We did some cool Crossfit Dodgeball games today as well!! Fun

10-13 Years Old:

As Many Rounds in 15 mins of:

10 Sumo Deadlift High Pulls/10 20" Box Jumps/10 Med Ball Cleans/Run 1 Lap

Teens:

Bench Press or DB Overhead Press/Pull-ups x 3-4 Sets

Conditioning: 8 Round Tabata Intervals of: Sit-ups/Box Jumps/Push-ups

Monday, June 30 WOD

Katherine doing some "Clap Jacks"





Here are today's WOD's. It interesting that we can keep things similar for each group and everybody could get a great workout..... Geez, this scaling workouts according to ability levels thing works!! I also love the competition aspect that this promotes.


It should also be noted that the workouts posted are only the main part of the session and does not included the warm-ups, agility drills, technique drills and other supplemental exercises that we do.



10:00 Group: Main WOD



6-7 Years Old: 3-5 Rounds of- 5 Inchworms/10 Box Jumps/15 Clap Jacks/Run 1 Lap

8-9 Years Old: 3-5 Rounds of: 7 Inchworms/15 Box Jumps/30 Clap Jacks/run 1 Lap



9:00 and 11:00 Group: Main WOD

5 Rounds: 10 x 1 Arm DB Snatch (5 per arm)/10 Push-ups/15 Overhead Squats/Run 1 Lap



Teens: Main WOD

Back Squat or Deadlift supersetted w/ Pull-ups (w/assist band if you can't do any)

Then....


3-5 Rounds of: 5 Box Jumps/10 Push-ups/15 Overhead Squat/Run 1 Laps

Friday's Workout: TEAM WOD!!

Here are the Studs from 9:00 Group After Their Competition Today!!

Here's Zev Finishing Off Some Deadlifts......Beast in the Making!!

We did a group team workout for each class today, except the teens class. The guys and girls worked really hard and helped each other out....Great Job!!

9:00 and 11:00 Class did this in Groups of 3 or 4

Together as a Team Complete:

50 Med Ball Slams

100 Wall Ball Shots

150 DB Rows

200 Push-ups

150 DB Swings

100 DB Push Presses

50 Burpees

Then Each Person had to Run a Lap

10:00 Class did This: In a groups of 2 Complete

50 Ball Slams

75 Squats

100 Side to Side Bunny Hops

75 Presses w/ PVC

50 Sumo Deadlift High Pull w/ PVC

The Teens: We had a more Traditional Lift Day

Work up to a Deadlifts w/ Perfect Form: 3x5 reps as Heavy as you can do without Form Degrading

Auxillary Lifts: Presses, Unilateral Leg Work, Posterior Chain Work

Wednesday, 6/25/08 WOD

Here's Jake doing some Jumping Jacks

We mixed things up a little bit Today, Variety is Good!!

6-9 Year Old: Main WOD (not including technique, skill work, and games)

3 Rounds of:

30 Jumping Jacks

25 Supermans

20 Overhead Presses or Sumo Deadlift High Pulls with Stick

15 Sit-ups

10 Squats

5 Push-ups

10-13 Year Olds: Main WOD (not including warm-up and technique/skill work)

For Time, 3 Rounds of:

50 Rope Jumps

40 Supermans

30 Sit-ups

20 Squats

10 Push-ups

Patick finished this in a blazing 11:59, WITH GREAT TECHNIQUE!!

Teens: Main WOD

Overhead Press: 3x5/Max Rep Strict Pull-ups x 3 sets

Metcon:

For Time, 3 rounds of:

50 Rope Jumps

40 Supermans

30 Sit-ups

20 Squats

10 Push-ups

We had a close competition here....Mark did this in 10:23, Zev finished close behind in 10:37

June 23, 2008 WOD

Another excellent Workout today for the boys and girls. Each class included some Push Presses,

Box Jumps, running and more.

Also, everybody's Air Squat technique is starting to look good!!

Here's Jeff showing off a good finish to the Push Press


Below are the girls from the 6-9 Year Old Class

Friday, June 20

We finished up a great week.

Excellent Work everybody!!

6-9 Year Olds:

We did some agility ladder work. Worked on some air squat and standing overhead press technique work. We separtated this WOD into 2 groups:

8-9 Year Olds:

Run 2 Laps (400 meters)

Burpees and Standing Overhead Press- 20/15/10 of each exercise

Run 2 Laps

6-7 Year Olds:

Run 1 Lap

Burpees and Standing Overhead Press- 20/15/10 of each exercise

Run 1 Lap

Teens:

After a good warm-up and some agility work we did:

Deadlift (worked on technique and built up to a few hard sets while keeping good form)

Then our conditioning was:

Run 3 Laps (600 meters)

20 x Barbell Push Press

10 x 20" Box Jump

Run 2 Laps (400 meters)

15 x Push Press

15 x 20" Box Jump

Run 1 Lap (200 meters)

10 x Push Press

20 x 20" Box Jump

For Fun we did some Forward and Backward Sled Drags and some Rope Sled Pulls

Here's Gabe showing us a pretty good "rack" position for the Overhead Press

Here's Mark doing some hand over hand Sled Pulls