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Monday, October 19 – Daily Workouts

CF_PT_g_solo-OH-squat

FIREPOWER MOMS BOOTCAMP @ 10AM

WARM UP: Coach’s Choice

SKILLS: Barbell Strict Press

WORKOUT: 15 minute time camp: In partners

  • 50 cal row
  • 30 sit ups
  • 20 barbell strict press

MOBILITY

 

PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm

40 minutes

INTRO: Whiteboard Meeting – CROSSFIT DAY!

WARM UP: Pass the Pumpkin Relay
The first person passes the pumpkin OVER his/her head to the next person in line. The next person passes the pumpkin UNDER his/her legs to the next person and so on. When you get to the end of the line, the last person runs to the front and starts it all over again.

SKILL WORK: Deadlift – Gorilla Back

WOD: 3 Rounds

  • 2 laps around cone track (approx 10-15 meters)
  • 3 Pumpkin deadlifts
  • 4 Great Squats

GAME: Put the “Bone” on the “skeleton” (aka pin the tail on the donkey)

 

 

AFTER SCHOOL PROGRAM @ 3:00pm

 

FUN FIT GIRLZ @ 5:30PM

WARM UP: Coach’s Choice 5 – 8 minutes

SKILL: Wall Walks / Rope Climbs

WORKOUT: Half of the group does Wall Walks for 1 minute. Other half of the group does Rope Hangs/Climbs for 1 minute…then switch. Rotate through 3 times. ** give a 20 second transition between stations for 2 running sprints of the gym**

GAME: Musical Squat Pumpkin (like hot potatoe…but don’t drop the pumpkin!)

 

FIT BOYS @ 6:30PM

RACE DAY!

WARM UP – Coach’s Choice

Conditioning And Movement review

  • burpee
  • box jump
  • shuttle runs
  • sit ups

Race 1 = 2 teams

Starting line – 5 burpees

Then a shuttle run

  • run to first cone / back to start
  • run to second come / back to start
  • run to far fence / back to start – tag teammate

as many completed rounds as possible in 6 mins

Race 2 = 2 teams – 1 athlete / team at a time

Starting line (fence near front door)

  • crab walk to Rig – 5 knees to parallel
  • run to Box jump station – 6 box jumps 6
  • run to sit up station – 5 sit ups
  • Run to start – tag teammate

As many completed rounds as possible in 6 mins

GAME: SPUD – If hit = 6 jumping jacks

 

CROSSFIT JUNIOR VARSITY @ 7:30PM

WARM UP: Coach’s Choice

SKILL/STRENGTH: Back Squat

WOD:

CONDITIONING = 3 ROUNDS

  • 250m Row
  • 15 Burpees
  • 10 OH Squats (#35 – #55)

MOBILITY

CHALLENGE: Wall Walk ups