KIDS SATURDAY
SKILL OF THE MONTH: THRUSTERS Dress warm- if the sun is shinning, we’ll be working out outside!!! Warm up: Obstacle course Skill Focus: Box jumps (quiet like a cat) W.O.D. “Busy bees” 5 min AMRAP 7 burpees 7 push press 7 sec squat hold at the bottom ” Leaping Lizards” 7 min AMRAP 7 burpees [...]
Kids Wednesday- Thursday
Wednesday Warm up: tabata -freeze lunges vertical jumps roving planks Skill: Perfect push ups (hold plank for 3 secs, then with elbows tucked in make sure chest hit the ground before belly) W.O.D. Caveman kids homerun “busy bees” 5 mins, “leaping lizards” 8 mins 5 x Thursters run to cone 5 x Push ups run [...]
PALEO Treat-Plantain Chips
Plantains look a lot like giant bananas but they’re not as sweet. They’re still high in carbohydrates so these should be eaten as a “treat” and in moderation. There’s approximately 30g of carbohydrates per 100g which is less than a regular banana. Ingredients: 2-3 Raw plantains (very ripe are best) 1 tbsp of tumeric or [...]
Kids Monday-Tuesday
Skill of the month: Thrusters Warm up: animal relay frog jump duck walk bear crawl horse walk Skill focus: Inch worms & Tuck jumps W.O.D. “Busy Bees” 3 rounds 25m Sprint 10 sit ups 5 thrusters “Leaping lizards” 50m Sprint 10 sit ups 5 thrusters “Angry Gorillas” Press 5-5-5-5 Front Squat 3-3-3-3 Cond. 4 rounds [...]
SATURDAY
April 13, 2012 by Josee
Filed under Workout Of The Day
SATURDAY 8:30 am Strongman W.O.D. Run to Augustus St. and back Sanbag zercher carry Kettlebell front rack carry Overhead barbell carry Sled drag Sandbag shoulder carry Farmers Walk Run to Augustus St and back Open Gym from 9:30-12 Kids classes as scheduled
Kids Wednesday & Thursday
Skill of the month: Thursters Warm up: 2 rounds 20 Jax 5 Walking lunges 20 Over unders 5 Burpees Skill Focus: Hollow Rock Holds/ Plank W.O.D. “Busy Bees” & “Angry Gorillas” 5 min AMRAP 5 sit ups 5 thusters 5 push ups
Kids
MONDAY Warm up: Tabata Freeze 20 sec on 10 sec freeze (2 rounds of 4 exercises) Burpees Squats Push ups Jax Skill focus: Pull ups 3-3-3-3 W.O.D. 1 bear crawl 10 squats 1 crab walk 10 thrusters
KIDS SATURDAY
SPECIAL EASTER WOD “BUSY BEES” & “ANGRY GORILLAS Today there will be a special easter egg hunt, with a twist! We will be outside so please dress warm. Warm up: Bunny hops….lots HAHAH W.O.D. ??????? GAME SLEEPING BUNNIES “ANGRY GORILLAS” Warm up: 5 walking burpees 10 leg swings/side 5 knees to elbows W.O.D. Skill: Hollow [...]
KIDS
NEW!!!! SKILL OF THE MONTH FOR APRIL—Thrusters WARM UP: 4 rounds 10 sec plank holds 10 sec lunges 10 sec jax SKILL FOCUS: Thrusters (technique) W.O.D. “busy bees” AMRAP 7 push ups 15m bear crawl 7 burpees 15m crab walk “leaping lizards” 3-4 rounds 7 push ups 15m bear crawl 7 burpees 15m crab walk [...]
KIDS Saturday
KIDS SATURDAY The winner of the contest for the names of our kids classes is MILLIE BURELLE. CONGRATULATIONS!!!! 3-5 year old class is BUSY BEES 6-9 year old class is LEAPING LIZARDS 10-14 year old class is ANGRY GORILLAS ______________________________________________ If weather permits, we will be working out outside WARM UP: 20 sec side to [...]
