BCCF Kids WOD, ages 8-12, 9/19/13

Warmup:
DROM
Inchworms
Scorpion Tails/Windshield Wipers
Side to side shuffle

Skill:
Rings-knee raises, toes thru rings

Challenge:
Max pushups 30 seconds

Strength:
Front Squat (laser beams)
Wall squats

WOD:
Tabata (3 rounds)
Jumping jacks
Situps
Squats
Pushups

Game:
Beach Ball Toss and Telephone

Journal:
What I Like About Myself

"Best Listener"

BCCF Kids WOD, ages 4-7, 9/17/13

Warm Up:
DROM
Jump rope
Roller Derby

Skill:
Ring work (hanging, kipping, knee raises, toes thru rings)

Strength:
Squat

WOD:
Musical Wagon Wheel

Game:
Zombie Dodgeball

Journal:
Draw 3 healthy fats

BCCF Kids WOD ages 8-12, 9/12/13

Warmup:
DROM
Tire Flips
Balance Beam Walk
One leg DL/lunge
Rock ups (no hands!)

Skill:
Superman/hollow rocks

Challenge: Max situps 30 seconds for a stamp!

Strength:
Wall squats
DL with KB and Med Ball

WOD:
1 min each/partner WOD
DL w/ KB
Burpees
25m run

Game:
Macronutrients

BCCF Kids WOD ages 4-7, 9/10/13

Warmup:
Jump rope
DROM, tire flips
Squats with cone on head

Skill:
Pullups - Kipping and pulling over the bar

Strength:
Laser Beams

WOD:
"Tow Truck"  Obstacle Course

Game:
Sponge Bucket Square Pants

Journal:
Draw 3 vegetables

31 AUG 13 Kids Makeup

Warmup:
Superman/Dead Bugs

Skill:
Battle Ropes

Strength:
Wall Balls
Tossovers

WOD

Lost in the Jungle

Rope Pulls
Coconut Carries
Boulder Rolls
Swing from Vines

Game

Farmers and Lumberjacks

BCCF Kids WOD ages 8-12, 8/29/13

Warmup:
DROM
Obstacle course, 30 on 10 off, 2 rounds: battle ropes, agility ladder, soldier crawls, med ball navigation

Skill:
Jumping Pullups

Strength:
Wall balls

WOD:
Partner WOD, 2 rounds
50 m sled drag/squats
Rack to rack farmers carry/box jumps
10 med ball sit-ups

Game:
Farmers and Lumberjacks



"Best Sportsmanship"

BCCF Kids WOD ages 4-7, 8/27/13

Warmup:
Jump rope
Squats with cone on head
Abmat tower balance

Skill:
Situps and Wall Balls aka ball tossovers

Strength:
Knee raises, toes thru rings, Skin the Cat

WOD:
The 30
Jumpover burpees
Soldier crawls
Squats

Game:
Sponge bucket square pants

Journal topic:
Draw what being a good listener looks like