Wednesday and Thursday, 1/28-1/29 WOD - All Ages

This WOD will be used by both ages groups. The only difference will be in the amount of rounds/reps done

Warm-up: Relays
Technique: DL w/ Medball, Kip on Floor and Bar, Squats
Buy-In: 5 Cartwheels, 7 Box Jumps x 3 Rounds
WOD: 20 Pull-ups/30 Push-ups/40 Sit-ups/50 Squats
Or 5 Rounds of- 4/6/8/10
Cash Out: 5 STC, Handstand
Game: Plank Wars

Monday, 1/26/09 WOD - 6-10 Years Old

Hurdling


Here's What We Did:

Warm-up: Hurdles, Tabata Elbow Planks
Technique: Deadlift, Kip on Floor/Bar, Wall Ball
Buy-In: 3 Round of- 5 Cartwheels/10 Supermans/10 Sit-ups
WOD: 4 Rounds of- 20 secs on 2o secs off of
Wall Ball/Box Jump/Jump Rope
Cash-Out: 8 Skin the Cats or Backward Rolls/Max Handstand Hold

Thursday, 1/22/09 WOD - 11-15 Years Old

Great Job On Your Pull-ups, Everybody Is Progressing Nicely

Warm-up: Tabata Jump Rope, Tabata Elbow Planks

Technique: Deadlift, Kip

Buy-In: 3 Rounds of- 5 Cartwheels/10 Sit-ups/10 Back Extensions

WOD: 5 Rounds of- 3 Kip Swings or Pull-ups/5 Box Jump/7 Squats

Cash-Out: Max Hold Ring Supports

Wednesday, 1/21/09 WOD- 6-10 Years Old

Awesome Deadlift Form!!

Great Job Guys and Gals:

Warm-up: Sharks and Minnow Variations, 3-Way Relay

Technique: Deadlift, Kip on Floor and Bar

Buy-In: 3 Rounds of- 3 Push-ups/5 Squats/7 Barrier Jumps

WOD: 5 Rounds of- 5 Medball Deadlifts/7 Jump Pull-ups/5 Box Jumps

Cash-Out: Max Straight Arm Hang on Bar, 15 Sit-ups

Game: Crossfit Limbo

Tuesday, 1/20 WOD- 11-15 Years Old

It Was a Nice Day For An Afternoon Run

Warm-up: Plank Wars, Mobility Drills
Technique: Deadlifts, Kip on Floor and Bar
Buy-In: 3-4 Rounds of- 5 Med Ball DL'S/5 Push-ups/5 Barrier Jumps
WOD: Partner Relay Race- Row 150 Meters/Run Approximate 100-150 meters Then You're Partner Goes- 3-4 times each person
Cash-Out: Max Straight Arm Hang

Thursday, 1/15/09 WOD: 11-15 Years Old

Get Outside and Play In the Snow This Weekend Like My Boy Dudley!!

Warm-up: Plank Wars, Relays

Technique: Deadlift and Push Press

Buy-In: 3 Rounds of- 5 Kip Swings/10 Overhead Squats

WOD- Two 5 Minute Intervals of: 3 Pull-ups/6 Push Presses/9 Squats

Rest 2-3 Minutes Between the Two Intervals

Cash-Out- 2 x L-Sit Holds, 25 Sit-ups

Wednesday, 1/14/09 WOD: 6-10 Years Old

Here's What We Did:

Warm-up: Plank Wars, Relays

Technique: Medball Deadlifts, Kips

Buy-In: 3 Rounds of: 5 Push-ups, 10 Squats

WOD: 4 Rounds of: 10 Broad Jumps, 10 Deadlifts, 10 Sit-ups

Cash-Out: 1 x max Straight Arm Hang, 5 Skin the Cats