WOD Kids

Warm up: 3 Rounds 2 Forward rolls -> 5 Dot drills -> 5 Burpees -> 10yd Crab walk Skill work: Plank Games WOD: “Sorta Cindy”:... Read More

Warm up: 3 Rounds 20 sec Jumping jacks 20 sec Plank hold 20 sec Squats Skill work: Barrel Rolls: 3 Rounds of 5-10 yds.  Focus... Read More

Warm up: four Corners:  Number the corners of your space 1-4.   Start the game with everyone running in a circle in the center of the... Read More

Warm up: Mixed Tabata Skill work: Renegade rows: Unloaded = shoulder taps WOD: AMRAP in a given amount of time of 10 Deadlifts 5 Renegade... Read More

Warm up: 400m Skill Run Skill work: T- Push ups: Focus on keeping body tight through the transitions.  Try in slow motion! WOD: AMRAP in a... Read More

Warm up:  3 Rounds 2 Forward rolls -> 10 yd bear crawl -> 5 Toes to bar -> 10 Single unders Skill work: B2B Push... Read More

Warm up: Roll the Dice: Each person gets to roll the dice to see how many reps of a selected movement the class will do.... Read More

Happy Leap Year: It’s Game Day!!!! Warm up: CrossFit Baseball:  Do 5 Squats at each base. Lunge walk to First. Roving plank to Second. Crab... Read More

Warm up: Dragon Tails Skill work: “Perfect” Squat relay WOD: 7 Air squats -> 5yd Bear crawl 5 Front squats -> 5yd Bear crawl 3... Read More