Month

July 2014

Teen: Thursday, July 31, 2014

Teen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => 10 jumping jacks => forward roll => speed ladder => basic dot drill x 10 => 50-meter carioca => 50-meter high knees Skill: Handstand push-ups; focus on neutral spine WOD: Varsity: 3
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Preteen: Thursday, July 31, 2014

Preteen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => 10 jumping jacks => forward roll => speed ladder => basic dot drill x 10 => 50-meter carioca => 50-meter high knees Skill: Push-up; focus on proper bracing in “perfect plank” WOD
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Elementary: Thursday, July 31, 2014

Elementary   Warm-Up: ½ Tabata tantrums ½ Tabata squats Focus: Push-up; focus on strong, flat plank WOD: 8:00-10:00 AMRAP 12 mountain climbers 8 sit-ups 6 push-ups Game: 5:00-10:00 Medicine Ball Squat Potato – Following the rules of standard Hot Potato, have the kids create a ci
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Preschool: Thursday, July 31, 2014

Preschool Focus: Push-up; focus on a good plank Warm-Up: 2:00-3:00 Roving planks WOD: 3:00-5:00 AMRAP Forward roll => 5 pogo jumps 3 super-slow squats => 3 push-ups 10-meter skip => 10-meter broad jumps Game: 3:00-5:00 Tarzan rope swings
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Teen: Wednesday, July 30, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl obstacle course => 10 jumping jacks => 5 pull-ups or monkey hangs => 10 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter back pedal Skill: Kettlebell swing; focus on ne
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Preteen: Wednesday, July 30, 2014

Preteen Warm-Up: 3x or 5:00 Bear crawl obstacle course => 10 jumping jacks => 3 pull-ups or monkey hangs => 5 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter back pedal Skill: Kettlebell swing; focus on safe back througho
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Elementary: Wednesday, July 30, 2014

Elementary   Warm-Up: 3x or 5:00 Animal crawl obstacle course Focus: Kettlebell swing; focus on safe back throughout movement (perform unloaded) WOD: 3-5 rounds 10 kettlebell swings, unloaded 100-meter row 10 double-unders or single-unders Game: 5:00-10:00 Lifeguard Test
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Preschool: Wednesday, July 30, 2014

Preschool Focus: Squat; focus on standing like a superhero Warm-Up: 3:00-5:00 Ball kick and retrieve => Ball toss to target WOD: 3:00-5:00 AMRAP 3 super-slow squats => 5 one-legged hops, each leg Forward roll => 3 sit-ups 15-meter skip Game: 3:00-5:00 Duck, Duck, Goose
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CrossFit Kids Skill Day: July 29, 2014

Solve these puzzles
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Weekly Cognitive WOD – 7/28/2014-8/2/2014

Cognitive – Math Literacy: Drill & Practice Warm-Up: Freeze tag using different movements (eg, running, bear crawl, high-knee skipping) Focus: Pull-ups; focus on static arch (“Superman”) and static hollow on pull-up bar WOD: “Cindy” 2 x 3:00 AMRAPs, with 2:00 rest between 5 pull-u
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