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

Wednesday, June 18 WOD

Today we did a variation of the Crossfit Benchmark called "Helen" (I don't know why it's called that). We'll do this again in a few weeks to see how much we have improved

6-9 Year Olds Main Workout:

Repeat this Circuit 3 Times (3 Rounds)

Run 1 Lap (200 meters)

21 Air Squats

30 sec Push-up Hold

10-13 Year Olds Main WOD

3 Rounds of:

4oo meter run

21 Dumbbell Swings

12 Assisted Pull-ups

Teens Main WOD

3 Rounds of:

400 meter run

21 Kettlebell swings

12 Pull-ups

Anna (Ah-na) and Patrick Ripping Through the Swings

Mark Busting Out the Pull-ups: He Finished the Teen Version in Just over 15 mins....Lets see what his time is next time!!

Tuesday, 6/17/09, WOD (Workout of the Day)

Today I had a 3 Person Group

We ended up doing a Killer Team Workout. The guys pushed themselves and each other. Great Job!!

Rules of this WOD: 1.) Must complete all reps of one exercise before moving on to the next exercise 2.) One person goes at a time 3.)Must show good form 4.) Reps are added up between the 3 members to achieve the designated amount of reps (example for 100 pull-ups: Person 'A' could do a total of 30 reps, Person 'B' a total of 30 reps, Person 'C' a total of 40 reps which would equal 100 reps)

Team WOD

100 Green Band Assisted Pull-ups

150 Push Presses

200 Air Squats

150 Push-ups

100 Burpees

Run 1 Lap as a group

Their time was approximately 27 mins

Cody Powering Through on the Push Presses

Jackson Exploding Up from a Burpee

Tyler Working His Way Up for a Pull-up