CrossFit Kids Medina
Tuesday, January 31, 2012
Teen Weightlifting
Back Squat
Buy-in
5 Medicine Ball Cleans
Forward Sprint
Backward Sprint
10 side to side hops each leg
10 pullups
*3 rounds*
WOD
12-9-6-3
Deadlift (70% of Max)
Burpees
Box Jump
Cash-out
30 sec Plank Hold
30 sec l-sit
30 sec Plank
Monday, January 30, 2012
Buy-in
2 Cartwheels
2 Wall Climbs
2 Skin the Cats
10 box jumps
*2 rounds*
WOD
5 Thrusters
10 Pullups
15 side to side hops
AMRAP 10-15 min
Cash-out
Max Handstand Hold
extra credit: Max plank, and Max l-sit
Friday, January 27, 2012
1/28/2012
CrossFit Kids and Teens
Buy-in
2 wall climbs
4 lateral hops
6 push ups
8 box jumps
10 squats
WOD
"Last Man Standing"
Push Press
Burpee
1 each first min., 2 each second min, etc. until there is just one person left.
Cash-out
Plank 30 sec.
rest 30 sec.
10 high 5's parter plank
rest 30
Plank circles
*2 rounds*
CrossFit Preschool
BUY-IN
Parachute Games
WOD
5 Deadlifts
5 Push ups
5 Jumping Jacks
5 Squats
AMRAP
Game
Dodge Ball-hit the coach
Buy-in
3 Cartwheels
3 wall Climbs
20 Mountain Climbers
*2 rounds*
WOD
"Karen"
100-150 Wall Balls
Cash-out
Max Pullups
Max L-sit
Max plank
Wednesday, January 25, 2012
Buy-in
3 forward rolls
Sprint 50 M
7 lateral hops
3 rounds
WOD
15-30 Box jumps
Max Pull-ups
AMRAP 10-20 min
Cash-out
2 rounds
Basic Dot Drill 10 times
25 sit-ups
10 t-holds
Tuesday, January 24, 2012
Teen Weightlifting
Back Squat
Crossfit Kids Teen
Buy-in
25 situps
20 toes 2 bar
15 knees to elbows
10 kips
WOD
15 Push Jerks
5 Skin the Cat/k2e
*5 rounds*
Cashout
2 x max plank hold
1:00 total time l-sit
20 ft. wall walk
Monday, January 23, 2012
Buy-in
3 Cartwheels
3 wall climbs
3 box jump snakes
3 kips
3 pushups
*3 rounds*
WOD
3 min AMRAP X 3-4 rounds
3 Thrusters
5 Burpees
10 squats
rest 1 min between rounds
Cashout
Max L-sit
3 bear crawl L patterns
3 forward rolls
*3 rounds*
Saturday, January 21, 2012
CrossFit Kids/Teens
Buy-in
20 m sprint
20 sit ups
10 pushups
5 kips
WOD
5-10 Pullups
Bear Crawl
10-15 Squats
AMRAP 5min
rest 2:00
Repeat 2-3 times
Cashout
Max situps
Max plank
CrossFit Preschool
Buy-in
Obstacle course
WOD
Squats
Jumping jacks
Animal runs
Game
CrossFit Tag
Friday, January 20, 2012
Buy-in
3 Cartwheels
5 kips
5 Burpees
40 Jumping Jacks
WOD
6 Pullups
6 Box Jumps
AMRAP 8 or 12 min
CASH-OUT
Max handstand hold
Max Monkey hold
Thursday, January 19, 2012
Teen Weightlifting
4:30-5:30 pm Thursday
Deadlift
CrossFit Kids Teen
5:30-6:00 pm Thursday
Buy-in
*2 rounds*
20 mountain climbers
5 skin the cats
box jump snake
WOD
*3 Rounds*
35 Wall Balls
5 Pullups
10 Push ups
15 Squats
5 Pull ups
10 Push ups
15 Squats
Cash out
max plank hold
1:00 rest
max plank hold
1:00 rest
max plank hold
Wednesday, January 18, 2012
Jan 17th and 18th 2012
Teen Weightlifting
4:30-5:30 pm Tuesday
Back Squat
CrossFit Kids Teen and CrossFit Kids
5:30-6:00 pm Tuesday (Teens) and 5:30-6:00 pm Wednesday (Kids)
Buy-in
2 x Burgener Warm-up
WOD
*3 Rounds*
3 Rolling Burpees
5 Clusters
Run 2 laps
Cashout
3 x 100 m sprint(Teens) 3 x 50m sprint (kids)
1:30 rest in between(teens) 1:00 rest in between (kids)
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