CrossFit Kids Windy City

9/28/10

Warm-up:

• 4 Corners; 30 on/ 15 off

Skill:

• Power Clean

WOD:

• Max Rounds in 10 min. of:
• 5 Power Clean
• 10 Box Jumps
• 25 Stick Jumps

9/26/10

Warm-up:

• Agility Course

Skill:

• Power Clean

WOD:

• "Playground Gone Bad"
• • 5 stations, 1 minute at each, 1 minute rest at end; 3 Rounds
  • • Wallball
    • Box Jumps
    • KB Swings
    • Push Press
    • Row

9/22/10

Warm-up:

• Agility Course

Skill:

• Split Jerk

WOD:

• 4 Corners- 30 on/ 15 off at each corner
• • 1st- Split Jerks
  • 2nd- Box Jumps
  • 3rd Ball Slams
  • 4th- Burpees

9/21/10

Warm-up:

• CF General Warm-up

Skill:

• Power Clean

WOD:

• 5 Rounds for time of:
• • 10 KB Swings
  • 15 Box Jumps
  • 20 Sit-ups
  • 1 minute Rest

9/19/10

Warm-up:

• Animal Walks
• Burpee Relay Run

Skill:

• DB Thruster

WOD:

• Crossfit Baseball
• • 1st- 5 DB Thurster
  • 2nd- 5 Box Jumps
  • 3rd- 5 Jumping Ring Pull-ups
  • Home- Bear Crawl Square

Game:

• Tug-O-War

9/15/10

Warm-up:

• 4 Corners Run

Skill:

• Overhead Squat

WOD:

• 5 Rounds for fastest time of:
• • 100m Overhead Walk
  • 15 Box Jumps
  • 10 Ball Slams
  • 5 Burpees

9/14/10

Warm-up:

• 21-15-9
• • Squats
  • Jumping Pull-ups
  • Sit-ups

Skill:

• C2 Rower: Fish Game

WOD:

• For Time:

• 21 Box Jumps
• 21 KB Swings
• 200m Row
• 15 Box Jumps
• 15 KB Swings
• 200m Row
• 9 Box Jumps
• 9 KB Swings
• 200m Row

9/8/10

Warm-up:

• Agility Course

Skill:

• Overhead Squats

WOD:

• Crossfit Baseball
• • 1st- Jumping Pull-ups
  • 2nd- Overhead Squats
  • 3rd- Box Jumps
  • Home- Ball Slams

9/7/10

Warm-up:

• CF General Warm-up

Skill:

• Overhead Squat

WOD:

• Max Rounds in 10 min. of:
• • 200m Run
  • 10 OHS
  • 10 KB Swing

9/5/10

Warm-up:

• Crazy Jacks
• Monkey Hangs
• Animal Walks

Skill:

• Power Snatch

WOD:

• 5 Rounds of:
• • 10 Power Snatch
  • 10 Box Jumps
  • Bear Crawl Square

Game:

• Tug-O-War