News

September 8, 2015

TUESDAY, SEPTEMBER 8, 2015

WELCOME BACK ATHLETES!

 

AFTER SCHOOL PROGRAM

3:00PM TO 5:30PM

 

 RUN CLUB @ 4:30 pm W/ Coach Karo

30 MINUTES

  • Running Drills, Skills and Games

 

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm w/ Coach Karo & Coach Will

40 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Coloured Ring Freeze Plank

Place coloured rings around the gym. While the music plays, the kids are running around the gym. When the music stops, they must run to a ring and hold a plank.
FOCUS: Plank Holds/ Stink Bugs…then Push Ups

WOD: 4 Rounds

5 second plank hold

Bear Crawl to end of Gym

5 Push Ups

Run Back to start

Repeat for 4 rounds….After each round they can put a green poker chip into their ring to help them count to 4 rounds

GAME: Wall Ball Bowling w/ Pylons!

 

CROSSFIT KIDS (Ages 6 to 9) @ 6:30pm w/ Coach Jackie & Coach Karo

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Medicine Ball Relay Races w/ Squat Focus
SKILL: Rope Climbs

WOD: AMRAP 7 MINUTES

BUT IN: 2 Rope Climbs

10 Hurdle Hops (OR line jumps)

Log Roll Entire Gym Length

15m Walking Lunges back to start

Repeat

MOBILITY:

GAME: CrossFit Kids Telephone

First person in line does a movement…each person down the line must repeat. Last person completes movement then shouts out what it is

Then last person becomes first person, and chooses movement…continue

 

CROSSFIT PRETEEN (Ages 10 to 13) @ 7:30pm w/ Coach Jackie & Coach Karen

60 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Agility Ladder / Bear Crawl / Walking Lunges
SKILL: Rope Climbs / Bar Muscle Ups

WOD: AMRAP 10 minutes

BUY IN: 2 Rope Climbs

100 Single-unders / line Hops

15 Air Squats

7 Jumping Bar Muscle-ups

MOBILITY

CHALLENGE: Monkey Hangs around the world…how many times can you rotate doing a monkey hang around the bar before you drop.