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September 29 – Daily Workouts

Photo 2015-08-14, 9 24 22 AM

 

AFTER SCHOOL PROGRAM

3:00PM TO 5:30PM

 

RUN CLUB @ 4:30 pm

30 MINUTES

  • Running Drills, Skills and Games

 

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm

40 MINUTES

INTRO: Whiteboard Meeting – CIRCUS DAY!

WARM UP: animal walks

SKILL WORK: throwing and catching scarves and balancing on one foot

CONDITIONING: 5 mins

  • 2 wall walks, walk across the balance beam, bunny hop length of gym, hang on rings for 5 sec, jump off coloured boxes

CIRQUE STATIONS: ring holds and swinging in hammock

GAME: ship, shore

 

CROSSFIT KIDS (Ages 6 to 9) @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Toss a Ring then Run and complete 10 Jumping Jacks. Pick up ring, run back and repeat
Focus: DSDS: Dip, Shrug, Drop, Stand

WOD: 3 Rounds

  • 10 Burpees
  • 10 DSDS (unloaded to 8 lbs)
  • 10 Box Jump
  • 10 Air squat

MOBILITY:

GAME: Box Push & Partner Box Push Races

 

CROSSFIT PRETEEN (Ages 10 to 13) @ 7:30pm

60 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Box Push & Partner Box Push Races
SKILL: Hang Clean

WOD: 4 Rounds in Partners

  • 10 Burpees
  • 10 Hang Cleans (15lbs – 35lbs)
  • 10 Box Jumps
  • 10 Wall Squats

MOBILITY

CHALLENGE: Spinning Plate Relays!