Workouts


CrossFit Kids Skill Day: August 22, 2014

  Can you guess what ONE word we are describing? It is just ONE word and this can get a little tricky but fun. Example: Clue: Display the animal hair “Literal” Answer: Show Fur End Answer: Chauffeur Get it??   1. Metal jar, 4th letter 2. Honey maker, chain ___ fe
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Teen: Thursday, August 21, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca Skill: Box step-up – focus on midline s
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Preteen: Thursday, August 21, 2014

Preteen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca Skill: Box step-up – focus on midlin
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Elementary: Thursday, August 21, 2014

Elementary   Warm-Up: 3:00-5:00 Freeze tag Focus: Box step-up – focus on having foot firmly on box top to perform movement WOD: 8:00-10:00 AMRAP 4 monkey hangs 6 thrusters, unloaded-8# dumbbells 8 box step-ups, 12”-20”, unloaded-8# dumbbells Game: 5:00-10:00 Wheelbarrow relay races
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Weekly Cognitive WOD: 8/18/14-8/24/14

Cognitive – Language Arts & Literacy:  Creating Words with Scrabble Warm-Up: 100-meter run 30/60/90-degree kick-ups from 20” box Focus: Listening WOD: 12-9-6 Squats Burpees Game: CrossFit Kids Scrabble – Divide kids into two teams. All team members must perform 3 box jumps and run
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