WOD Kids

Warm up: 3 Rounds of 40 sec Row 40 sec Jump rope Skill work: Rope climbs WOD: CrossFit Baseball: Single – 3 Box jumps Double... Read More

Warm up: 3 Rounds 2 Forward rolls -> 10yd lunge walk -> 10yd Bear crawl -> Zig zag between the cones Skill work: Good mornings... Read More

Warm up: “Whistle” Drill: Perform a movement until whistle is blown or “switch” is called.  Performed paired movement until signaled to switch again.  Change to... Read More

Warm up: “Steve Says”: Set up a circle of cones in the middle of the room and kids start the game by running around the cones.  At... Read More

Warm up: 3 Rounds 20 sec Squats 20 sec Plank hold 20 sec Jump rope Skill work: Kettlebell swings WOD: AMRAP in a given amount... Read More

Warm up: 3 Rounds Log roll 7 yds -> Roving plank 10 yds -> Lunge walk 10 yds -> 5 Basic dot drills Skill work:... Read More

Warm up: 3 Rounds 2 Forward rolls -> Bear crawl 15yds -> Agility ladder -> 5 Squats -> 15yd Crab walk Skill work: Descending Deadlifts... Read More

Warm up: Switch sides! Skill work: Superman <–> Hollow WOD: “Rock around the clock”: Set up 12 cones in a large circle to represent a... Read More

Warm up: Alternating Tabata: Burpees & Kip swings Skill work: Set up drill: With a parallettes in front of each foot and the kettlebell in the... Read More

                  For a while now, I have kept a record of our monthly Skill Focus pinned to to bulletin board... Read More