BCCF Kids, ages 8-12, 10/3/13

Warmup:

DROM

Animal walks

Skill: 

Jump rope

Rope climb

Challenge:

Plank hold

Strength:

Goblet squats 

WOD:

7 AMRAP

4 up downs

6 sit-ups

8 goblet squats

Game:

Simon says

Journal:

Write a goal

"Best joke"

BCCF Kids, ages 4-7, 10/1/13

Warmup:
DROM
Roller Derby
Challenge: Max hold, pullup bar

Skill:
Handstand/headstand
Spiderman walk

Strength:
Angry Gorilla-basic, squat, beat on your belly

WOD:
Obstacle Course


Game:
Duck Duck Goose

Journal:
Draw a picture of your family

BCCF Kids, ages 8-12, 9/26/13

Warmup:
DROM
Side Lunges


Skill:
Press
Push press

Strength:
Thruster

WOD:
7 AMRAP
6 thrusters
8 situps
6 box jumps

Game:
CrossFit baseball

Journal:
Draw a CrossFit superhero. What are his/her powers?

BCCF Kids WOD, ages 4-7, 9/24/13

Warmup
Jump rope
Tight Rope Walker
Music Freeze (squats)

Skill
Rings, kipping, knee raises, toes thru rings

Strength
Front squat, laser beams

WOD
"George of the Jungle"

Game
Dragon Tails

Journal Topic:
What are you awesome at?

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