Workouts


Teen: Wednesday, January 28, 2015

Teen Warm-Up: 3x or 5:00 Handstand hold/attempt => handstand walk or bear crawl => 3 one-legged broad jumps, each leg => 5 perfect squats => 30 seconds in the bottom of the squat => 10 Spiderman lunges Skill: Push jerk – focus on pushing under the bar WOD: Varsity: 5 ro
Read More

Preteen: Wednesday, January 28, 2015

Preteen Warm-Up: 3x or 5:00 Handstand attempt => handstand walk or bear crawl => 3 one-legged broad jumps, each leg => 5 perfect squats => 10-15 seconds in the bottom of the squat => 10 lunges Skill: Push jerk – focus on dip-drive-drop WOD: 5 rounds 200-meter run 10 air
Read More

Elementary: Wednesday, January 28, 2015

Elementary   Warm-Up: 3:00-5:00 Zombie Tag – Similar to traditional tag, the zombie has to drag his or her leg to chase the other children. If the zombie tags someone, then that child becomes a zombie. Last kid standing wins the round. Focus: Push press – focus on pushing up the
Read More

Preschool: Wednesday, January 28, 2015

Preschool Focus: Oompa Loompa Warm-Up: 3:00-5:00 Red Light, Green Light w/angry gorilla, Oompa Loompa, squat WOD: 3:00-5:00 AMRAP Oompa Loompa => press up the sky => hold the sky up 10-meter hop, skip, and jump 3 super-slow squats => angry gorilla Game: 3:00-5:00 Musical Medi
Read More

Weekly Cognitive WOD: 11/10/14-11/16/14

Math: Adding, Subtracting, Multiplying or Dividing Numbers Warm-Up: Inchworm Relay Focus: Wall ball shots – focus on proper shot technique versus basketball shot technique WOD: Partner workout – 6:00 AMRAP Partner A – 10 wall ball shots, 4#-10# Partner B – plank hold Switch after Part
Read More