a’ama 1.14.14

Skill of the Month: Clean

Warm Up:

Switch!

Focus:

Dip, Shrug, Drop, Stand Four Square

WOD:

AMRAP:

10 jump ropes

5 box jumps

3 cleans

1 wall walk up

Game:

Charades

a’ama 1.9.14

Skill of the Month: Clean!

Warm Up:

Sprints & Wall Walk Ups

Focus:

DSDS

WOD:

10 squats

-then-

10 broad jumps -> 8 medicine ball cleans

10 broad jumps -> 6 medicine ball cleans

10 broad jumps -> 4 medicine ball cleans

-then-

10 squats

Game:

Lumberjack & Farmers

a’ama 1.7.14

Skill of the Month: Clean

Warm up:

10 burpees

10 thrusters

Focus:

Dip, Shrug, Drop, Stand

WOD:

AMRAP:

1 medicine ball clean

Run 50 meters

2 medicine ball cleans

Run 50 meters

3 medicine ball cleans

Run 50 meters

Game:

Medicine Ball Clean and Throw

NO Class Tuesday, December 31st

Reminder: No CrossFit Kids Class on December 31st (next tuesday)

Happy New Year!!

a’ama 12.24.13

Skill of the Month: Deadlift

Warm Up: 

wall walk ups -> inchworms => angry gorilla walks-> handstand

Focus:

Plank/Push Up

WOD:

3 Rounds:

100M Sprint

12 KB Deadlifts

12 Hurdle Hops

Games:

Beach Ball Bonanza

Great job with your angry gorilla back Cody!

Great job with your angry gorilla back Cody!

a’ama 12.12.13

Skill of the Month: Deadlift

Warm Up:

5x50M Sprints & Dot Drills

Focus:

Connecting squat and press to make thruster

WOD:

15-12-9

Thruster (unloaded)

Goblet Squat

Game:

Hot Potato

a’ama 11.10.12

Skill of the Month: Deadlift

Warm Up:

3-5 min Alternating

:30 sec Supermans  :30 sec. Mtn Climbers

Focus:

Chest and shoulder position in angry gorilla

WOD:

Conga Line

Game:

Farmers and Lumberjacks

DSC02400

opihi 12.6.13

Warm Up:

Freeze Tag+Stop, Drop and Roll

Focus:

Angry Gorilla Back

WOD:

“2-12”

2 Wall Walks

2 Squats

12 Row Pulls

x2

Game:

Simon Says

DSC02919

a’ama 12.5.13

Skill of the Month: Deadlift

Warm Up:

Sprint 10M => Hold angry gorilla back for count of 5

Focus:

Squat stance; KB beween ankles

WOD:

In a circle for 8 minutes:

5 reps each:

-tuck jumps

-ait thrusters

-burpees

-sit ups

-forward & backward hops

Game:

Switch!

emmahula

a’ama 12.3.13

Skill of the Month: Deadlift

Warm Up:

Balance beam run -> broad jumps

Focus:

“Simon Says”

Push Press

Front Squat

Thruster

Deadlift

WOD:

Partner AMRAP:

20 push ups => 50 M sprint

20 front squat => 50 M sprint

20 push press => 50 M sprint

Game:

Hop in a Hoop

PC: www.crossfitkids.com

PC: www.crossfitkids.com