Week 16 of Training

2/2/16 Warm Up: 3-5 minutes dynamic lines Mobility: shoulders and T-spine Teams of two complete: AMRAP in 20 minutes of: 5 cal Assault or Airdyne · 8 Burpees · 6 Goblet Squats · 4 Push Press · 10 sit ups Partner one goes all the way through everything then rest while partner 2 goes through,…

Week 15 of Training

1/26/16 Warm Up: 3 min AD Dynamic line stretching A1:Side plank 20 sec each side x 3 sets A2: 15 fast sit ups x 3 sets Skill: Toes to bar and Knees to elbow kipping WOD: 3 rounds of: 10 wall balls 40 M sprint 10 box jumps then rest 2 min 3 rounds of…

Week 14 of Training

1/12/16 Obstacle Warm up: Hurdles-Soldier Walk-Ladder- Broad Jumps Circle stretch – focus Hamstring banded and shoulders floor Agility: Single foot balance drills- eyes open then closed   Skill Review: Kettlebell swings KB front squats   Workoout: 5 rounds for time of: ·       10 KBs ·       10 KB deadlifts ·       10 KB front squats ·       10 sit ups   Game: crab wars…

Week 13 of Training

Jan 5- 2016 Row 2 minutes Dynamic stretch in lines + Agility: Fast feet on steps variety 20/10 format A1: Rotational ball slams 8 each side x 3 A2:Dead bug 5 each with 3 sec hold x 3 A3: Calf raises 10/10/15 x 3 + Workout: 5 rounds of 30 work 30 sec rest shuttle…

Week 12 of Training

Coach Heather Dec 22, 2015 Warm Up: 5 minutes of: 10 mountain crawlers- 5 inchworms- ladder drill- Soldier walk- Broad Jumps Stretch: Hamstrings ankles and T spine Max Box Jumps tester Skill: Deadlift Review; 3 reps x 3 sets Workout: AMRAP in 12 min of: 15 M HS walk or wall walk 10 deadlift- BB…

Week 11 of Training

Dec 15th-2015 Warm Up-10 Dot drills- bear crawl-swing rings-soldier walks- 25 jump ropes Strategy work : As teams of two- Pair up and figure out together how to complete the workout as a team write down two options- in two weeks we will try option two for each pair. Angie: 75 Pull Ups/jumping scaled 75…

Week 10 of Vagabond CrossFit Kids

Donate to the Vagabond Kids Toy Drive for the Boston Children’s Hospital on December 19th! Dec 8th-2015 Warm Up- Medicine Ball Races- Single line formation- Over head-Under legs-Twist right/left- Push Through Stretch Mobility- Shoulders and Tspine Skill: Candlestick stand up- 2 feet then single leg work Skill Review: Push Press; 3 reps x 5 sets…

Week 9 of Vagabond CrossFit Kids

Day 17: Tuesday Warm Up; 3-5 min of: Ladder-5 wall angels-single leg hops-5 inch worms-10 jumping jacks Stretch: shoulders and hamstring focus Skill: Overhead walking lunges- DB OR PLATES WOD: 12-9-6-9-12 of • burpee • box jumps • Over head carry lunge 20 meters after each round Skill: chin over bar holds goal 30 sec…

Week 8 of Vagabond CrossFit Kids Class

Day 15: Warm Up: Junk Yard Tabata Stretch dynamic lines Skill: Turkish get up with shoe • Review KB swings • Toes to bar WOD:10 sets of: • 7 KB swings • 7 Knee to elbows or toes to bar • sprint down and back Skill: Box drop off broad jumps Day 16: Warm Up;…

Week 7 of CrossFit Kids @ Vagabond

Day 13: Warm Up: 10 walking lung steps- 10 dot drills-air squats- back peddle to sprint x 3 sets Stretch: circle Skill: Pull Ups- on a low set up bar 3 sets of 6-8 reps/ negatives 3 sets x 3-4 reps WOD: 10 Min of: Shuttle Run down back twice = 1 set 3 pull…