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Thursday, December 10 – Daily Workouts

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AFTER SCHOOL PROGRAM @3:00pm

3:30-3:45 snack break

3:45-4:30 active play

WARM UP – Animal Relay Races

SKILL – Box Jumps

WOD:

  • 5 Minute Obstacle Course AMRAP
  • Rest 2 Minute
  • 5 Minute Obstacle Course AMRAP

4:30- 5:00

5:00-5:30 Homework, brain fun, puzzles

 

 

JUMP ROPE CLUB @ 4:30pm

30 minutes

WARMUP: 5 Minutes Jump Rope Practice

  • 1 Minute Singles
  • 1 Minute High Knees
  • 1 Minute Left Foot
  • 1 Minute Right Foot
  • 1 Minute Double Unders or Max Singles then partner skips, long rope fun

 

YOUTH BOXING @ 5:30pm

45 minutes

  • Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work

 

CROSSFIT KIDS @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Coach’s Choice

SKILLS:

WOD: WOD Around the Clock

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GAME: Coach’s Choice

 

CROSSFIT PRETEEN / JUNIOR VARSITY @ 7:30pm

60 minutes

INTRO: Whiteboard Meeting

WARM UP: Coach’s Choice

SKILLS:

WOD: Put the entire class into 4 teams 1,2,3,4

ROUND ONE:

  • 1) vs 2)
  • 3) vs 4)

Each team has Dice. 3-2-1 Go each team rolls their set of dice. Whichever team has the higher number “ wins that rounds and gets a game chip.

Once the dice is rolled and a winner has been declared, each team member from both teams must complete the following before the next roll can be made. Complete until every team member has had a chance to roll the dice.

TEAMS 1 & 2

  • 1 Rope Climb
  • 3 Pull Ups
  • 6 Paralette Lateral Jumps

TEAMS 3 & 4

  • 2 Gym length sprints
  • 4 OH Squats w/ PVC – 15# bar
  • 8 Box Jumps

ROUND TWO:

  • Winner of Teams 1 & 2 vs. Winner of Teams 3 & 4
  • Lower scored team between 1& 2 vs. Lower scored team between 3 & 4
  • Complete WOD listed above that you didn’t complete in first round.

GAME: Coach’s Choice