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WOD Pre-K

Check out our Programs page for more info about the CrossFit Pre-K Program or find Class times on the Schedule page.

 


Pre-K: January 18, 2018

Skill work: See-Saw Press: Set a pull up bar with a jumprope looped over it so that athletes can sit on the floor under it with legs outstretched and reach the handles.    Have them practice pulling on the ends so that as one hand goes up to “press up the sky”, the other l
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Pre-K: January 16, 2018

Skill work: Stink bug push ups Warm up: Whistle Drill: Every time the whistle blows (or trainer calls switch) switch to the next movement  Crab Walk, Bear Crawl, & Frog hop WOD: AMRAP in a given amount of time of 3 Stinkbug push ups Bear crawl 6 Lunge steps Game!
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Pre-K: January 11, 2018

Skill work: Press Down the Ground: One at a time, athletes kick up or walk up into a handstand position at the wall. Trainer holds athletes ankles as needed to provide assistance for safe lowering to the top of the head and pressing back up into a handstand.  Focus on holding a hollow
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Pre-K: January 9, 2018

Skill work: Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning into it. Shift weight to heels, look straight ahead at wall, and press/push press, making sure the head does not get closer
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Pre-K: January 4, 2018

Warm up: 3 Rounds 10 sec Squats 10 sec Donkey kicks 10 sec Jumping Jacks Skill work: Waiter tray Relay:  Hold a plastic lid with a beanbag balanced on top in the overhead position like a waiter holding a tray.  Relay style, travel around the cone and back without dumping the tray.  Wo
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Pre-K: January 2, 2018

Warm up: 3 Rounds 1 Forward roll -> 3 Dot drills -> 5 yd Lunge walk -> 3 Burpees Skill work: Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press.  Try to keep toes off the ground!  Increase the challenge by moving more of the fo
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In January, the Kids Skill Focus is on the PRESSES

The Press series focuses on creating a stable platform out of the torso and lower body in order to efficiently push something up overhead.  Since we work exclusively with dumbbells (versus barbells) in the Kids class, there is an increased requirement for shoulder stabilization as the
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Pre-K: December 19, 2017

Skill work: Monkey Slides: Shuffle from one end of the pull up bar to the other  Warm up: “Whistle” Drill Bear Crawl & Crab Walk “Dead bug” & Burpee WOD: AMRAP in a given amount of time of Monkey Slide 6ft Side Shuffle Shuttle Run 5yds -> 10yds 5 Don
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Pre-K: December 14, 2017

Skill work: Knee ups Warm up: Skip to my Lou: When the music is on, skip.  When it stops, FREEZE! WOD: AMRAP in a given amount of time of the following. Start each round suspended from the pull up bar.  When the trainer calls out a movement, drop from the bar and run to complete the s
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