Month

July 2014

Teen: Wednesday, July 23, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 10 jumping jacks => Spiderman stretch => 5 push-ups => 4 monkey hangs => pigeon stretch => 3 broad jumps Skill: Thruster; focus on control in t
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Preteen: Wednesday, July 23, 2014

Preteen Warm-Up: 3x or 5:00 Bear crawl => 5 perfect squats => 10-15 seconds in the bottom of the squat => 10 jumping jacks => 2 forward rolls => 3 push-ups => 4 monkey hangs => 2 broad jumps Skill: Thruster; focus on chest up in squat portion WOD: 15-12-9 Thruster
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Elementary: Wednesday, July 23, 2014

Elementary   Warm-Up: 5:00 200-meter run Rest 1:00, repeat Focus: Thruster; focus on front squat-to-press elbow transition WOD: 15-12-9 Thrusters, unloaded-8# dumbbells Mountain climbers Game: 5:00-10:00 Max Stack – Using soft but sturdy items like small crash mats or martial arts pad
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Preschool: Wednesday, July 23, 2014

Preschool Focus: 2:00-3:00 Laser elbows Warm-Up: 3:00-5:00 Freeze tag WOD: 3:00-5:00 AMRAP 3 laser elbows => 3 super-slow squats => 3 push-up-the-sky presses Obstacle course—hop, skip, crawl, and jump around, through, up, and over Game: 3:00-5:00 Sharks and Minnows
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Teen: Tuesday, July 22, 2014

Teen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => forward roll => alligator crawl => 10 one-legged side-to-side hops, each leg => precision jump => speed ladder => broad jump => 50-meter high-knee skip => 50-meter back pedal
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Preteen: Tuesday, July 22, 2014

Preteen Warm-Up: 3x or 5:00 Handstand attempt => bear crawl => forward roll => alligator crawl => 10 one-legged side-to-side hops, each leg => broad jump => 50-meter high-knee skip => 50-meter back pedal Skill: Hang power clean; focus on dip and extension with str
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Elementary: Tuesday, July 22, 2014

Elementary   Warm-Up: 3x or 5:00 Forward roll => alligator crawl => 5 one-legged side-to-side hops, each leg => broad jump => 25-meter high-knee skip => 25-meter side shuffle Focus: Hang power clean; focus on dip-shrug WOD: 6:00-8:00 AMRAP 5 power cleans, unloaded-8# du
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Preschool: Tuesday, July 22, 2014

Preschool Focus: Oompa Loompa Warm-Up: 3:00 or 5:00 Animal crawl tag WOD: 3:00-5:00 AMRAP 3 Oompa Loompas => 5-meter skip 3 burpees => 5-meter bunny hop Scale the plyo-box mountain range Game: 3:00-5:00 Duck, Duck, Goose
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Weekly Cognitive WOD

Cognitive – Math Literacy: Counting & Graphing Warm-Up: Circle Sprawl – Move in a circle outlined by cones. When the music plays, perform trainer-determined movement around the cones. Once music stops, sprawl with heads facing the middle of the circle. Focus: Squats; f
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CrossFit Kids Skill Day: July 21, 2014

CrossFit Kids Skill Day Today practice jumping rope for at least ten minutes.  If you have double unders practice jumping with perfect position.   Then read a book for thirty minutes.
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