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!!