The first six-week fall session was a great success and we are already looking forward to the next session! Classes will start back on Tuesday, October 30th with a Halloween WOD. We will chunk pumpkins, rock-wall climb for apples, and try out some healthy Halloween treats ☺ Wear your costume!
Classes will still be Tuesday and Thursday from 4:15-5:15, and we will be taking the lifts and movements that we learned in the first session and using them in some CrossFit wods that the kids know by name.
Week 1: Our Halloween wod will be first then Squats will be our focus & our wod will be “Karen.”
Week 2: Dead-lifts will be the focus and we will use “Diane” and “King-Kong” to reinforce this lift.
Week 3: We will use “Nancy” and “Josh” to work on Over-head squats.
Week 4: We will work rowing and running this week and throw in pull-ups for skill work. Our wods will be: “Jackie” and “Nicole.” This is Thanksgiving week so we will have class on Tuesday and Wednesday rather than Thursday.
Week 5: We will rest our lifting muscles this week and work on bodyweight skills like push-ups and situps. Our wods will be “Angie” and “Annie.”
Week 6: Last week in this session and we will celebrate with some “surprise wods”!
SKILL: Rope or Cargo Net Climb
WOD/GAME: DODGEBALL!! Trainer’s Choice
WARM-UP: Kettlebell Breathing ladder for 3 min.
SKILL: Dead-lift. Use KettleBells
WOD: 3 Rounds for Time:
15 KettleBell Swings (20-25#)
5 Push ups
15 KettleBell DeadLifts
10 KettleBell Swings (4-15#)
5 Push Ups
10 KettleBell Dead Lifts
Warm-up:Roll the Dice for 2 Rounds. Throws outside the circle = plank hold for the next turn.
Skill:Jump Rope and Double Unders. 1 Minute test for reps
2011 Reebok CrossFit Games Teen Challenge WOD #1
AMRAP in 12:
50 Power Cleans – 135/95
50 Box Jumps 30/24”
20 Power Cleans – 35-45#
20 Box Jumps 20”
20 Double-Unders (60 singles)
PUPS: 8 min.
10 Power cleans – 10-25#
10 Box Jumps 12″
10 Jump Rope
Score number of reps completed.
Beginning August 9, we will switch to our Fall schedule. We will meet on Tuesday, Thursday and Friday from 5-5:50. All age groups will meet at the same time and will be divided by age/skill level for the workout. We will have 2 trainers and an assistant at each class and older, more experienced cross fitters will begin to do some of their workouts in the big gym and they will be doing more Olympic lifting. During the first few weeks of the Fall, we will be testing a lot of the kid’s skills by doing 1 minute test of things like: max number of box jumps, max pull-ups, max rope jumps, max push-ups, etc… We will also do some speed and strength tests. We are very excited about the new schedule. If you have any concerns about the days/times, please let us know! We offer private training for groups and teams and we can find a way for everyone to get in their workout!
WARM-UP: AGILITY LADDERS AND PLYO BOXES
WOD: CHOOSE THREE EXERCISES AND DO 3 TABATAS WITH THEM. EACH TABATA IS 3 MINUTES. ONE MINUTE REST BETWEEN TABATAS.
WARM-UP: Roll the dice for 3 min., then: Burgener Warm-up.
SKILL: Power Snatch
75 Power Snatches, 45#
Every time you set the bar down do 5 forward rolls.
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.
WARM-UP:3 x or 5:00:
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault
SKILL: Hanging Power Cleans
WOD: Big Dawgs:
Every minute on the minute for 15 minutes perform
3 Cleans, 45-55#
3 Box jumps, 24″
Every minute on the minute for 10 minutes perform
3 Cleans, 10-15#
3 Box jumps, 15-20″
WARM-UP:15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg
SKILL:Skin the Cats
5 Skin the Cats
10 Pull ups
5 Skin the Cats
10 Pull ups
Your coaches will be in Houston, TX for the CrossFit South Central Regionals so there will not be classes on Thursday or Monday morning. We will see you on Wednesday bright and early!