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CrossFit Kids

OLY LIFTS

Thursday, May 23rd, 2019

IMG_6100Thursday, 5/23/2019.

Partner warm up

Each team must cycle through each exercise
10 x squat — squat hold
10 x shoot thru– active hang
10 x burpees — plank

WOD:
(I) Choose Oly Lift to practice

(II) Choose skill

Bench press

Wednesday, May 22nd, 2019

IMG_7558

Tuesday, 5/21/2019.

WOD:
(I) 3 Rounds

10-12 x bench press
10-12 x DB row

(II) For time:

5 x rope climbs
30 x FS
50 x sit ups

 

Strong spines

Monday, May 20th, 2019

Monday, 5/13/2019.
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WOD:
(I) 4-5 rounds / 90 sec rest

5 x DL
5 x box jump
shuttle sprint

2 x 1 min stations (30 on/30 off)

  1. vertical plate ups 
  2. inverted/back plank (see pic)

5 min SKILL : unbroken = goal

5-4-3-2-1- x Pullups or MS up

Agility drills & skills

Thursday, May 16th, 2019

IMG_6992Thursday, 5/16/2019.

WODS

5 rounds: 1 min rest
3 x power clean –> burpee lateral hops -> sprint

Part 2: Open gym

Row clinic + Jerks + Yoga

Tuesday, May 14th, 2019

Tuesday, 5/14/2019.  **Yoga @ 4 & 5 pm classes today
IMG_7436

Warm up: BIKE 5 slow/5 faster—> heel walks – toe walks – lunge – bearcrawl —>5 x overhand RR – 10 x push ups – 15 x sit ups

WODS:

I. PUSH JERK

  • 3 x 2 PJ
  • 3 x 2 with pause @ catch
  • 3 x 10 sec active jerk hold @ finish 

II. ROW CLINIC followed by Tabata row

“A TRIBUTE TO THEO”

Thursday, March 21st, 2019

Thursday, 3/21/2019.

Screen Shot 2019-03-21 at 9.38.17 PM

A TRIBUTE TO THEO
For Time:
22x Cal Row
17x BJ 30/24
15x DL 185/135
12x C&J 185/135
9x FS 185/135
6 x 25ft shuttle sprint

We do this workout in honor of the precious life of this sweet boy Theo Huff. Ricky and Leah Huff gave birth to Theo on 3/22/15. This sweet innocent boy was diagnosed with cancer at 5 months old.

Coach Nicole came up with a version of this workout for the kids to do to honor Theo’s courageous fight during the CrossFit Rebels’ Spring Jamboree. During that time, Theo had already undergone 17 treatments but was still able to grace us with his presence and attend that Jamboree!

After 19-month-old Theo grievously lost his 14-month battle on 10/21/2016 we modified this workout to be done on Theo’s birthday each year by the adult class. It is important to remember this sweet boy. He was born into an unfair world with extremely unfair circumstances, but he never stopped fighting. He gave his family and EVERYONE who knew him loads of joy and plenty of laughs and love.

We will all forever remember the life of Theo Huff! We will never forget that smile…

Over the walls + parter WOD

Tuesday, March 19th, 2019

Monday, 3/18/2019.

Warm up: 2 sets
100-meter run forward
100-meter run backward
10 blocked side-to-side hops
10 blocked front-to-back hops
5 dodgeball throws dominate hand
5 dodgeball throws weak hand
5 pull-ups or 3 negatives / hang L
10 x box dips / 10 x push ups
1 x wall walk up

WOD

Part 1:
Death by : Over the Wall
Change to 30 sec
Goal = round 5

Part 2:Parters complete 8 rds
5 x HPC
10 x Box jumps
shuttle sprint

Power cleans, jerks & a free for all

Tuesday, March 12th, 2019

IMG_6774Tuesday, 3/12/2019.

Warm up: Bike 5 min or 25 cal

WOD

Part 1: 7 x 90 sec rounds
2 x PC + 1 jerk

Part 2: open gym

“Tri to get Bi”

Thursday, March 7th, 2019

IMG_5163Thursday, 3/7/2019.

KIDS & PRETEENS

W/U: agility ladders and jumps and wall climbs

Part 1: Practice weightlifting.

Part 2: Teams of 4 – sprint 100 m baton relays


TEENS

Warm up: OHS passes and shoulder primer

Part 1: Complete 1x in order
10 x PJ
25 x sit ups
15 x PP
15 x sit ups
25 x empty BB shoulder press
10 x sit ups

Part 2: teams of 3 – sprint 75 cal for time.

Part 3: Complete 3 x 21’s

  • 7-7-7 Bicep curls

Squat & sprint

Monday, February 25th, 2019

IMG_6653Monday, 2/25/2019.

WARM UP:
crawling drills + parallette drills

WOD:

Part 1: practice Front squats

Part 2: Row + sprint challenge