Week 6 of CrossFit Kids Class @ Vagabond

Day 11: Warm Up: Tabata Jump rope- air squats x 4 sets Stretch Skill: Medicine ball Behind back throw and retrieve WOD: AMRAP in 12 min of: 10 Ball slams 5 Over head throws and retrieve 10 burpees 5 Medicine ball cleans Strength skill: Hollow holds 4 set of 30 sec Day 12: Warm Up:…

Week 5 of Vagabond CrossFit Kids Class

Day 9: Warm Up: 100 M run or row-10 air squats- army crawl-5 sit ups- log roll Stretch Agility: Max height box jump( padded blocks) WOD: 5-10-15-10-5 of: DB Cleans DB Push Press Box jumps Challenge: Max Vertical jump- chaulk up and mark on wall with hand print Day 10: Warm Up: Tababta- tuck jumps…

Week 4 of Vagabond CrossFit Kids Class

Saturday, October 31st @ Vagabond we will be having our First Annual Trunk or Treat at 12:00 pm. All are welcome to attend! Day 7: Warm Up: 6 sets of: 20 M bear Crawl> 20 sec tuck jumps> 5 wall angels Skill: Rowing Mechanics Partner WOD: 12 minutes of: Partner A; 200 M row Partner…

Week 3 of Training Kids/Teens Class

Coach Heather D. Day 5: Warm Up: 5 minutes of: 20 M army crawl> 5 PVC pass throughs> 10 jumping jacks> 20 M walking lunges > 5 tap swings Skill: Front Squats WOD: 3 sets of: 15 Push ups/ scaled is banded 10 Front Squats 10 Push Press 15 Sit ups/ can butterfly legs Skill:…

Week 2 of Vagabond CrossFit Kids

Day 3: Warm Up: Relay w med balls 3 cones sets at 10 ft apart 3-2-1 go retrieve an return Skill: Med ball Cleans WOD: AMRAP in 12 min of: Sled push 30 meters 20 Med ball cleans 10 Toes 2 bar/ Knees 2 elbows Skills: Handstand tabata Day 4: Warm Up: 40 M side…

Week 1 of School Session CrossFit Kids Class

Youth development 2015-2016 school year Week 1 Day 1: Warm up: 3x- 100 M run or 30 sec AD> 5 Broad Jumps> 5 Wall Angels> Single leg hops> 5 sit ups Skill: Shoulder Press- Strict and Push Press WOD: 4 rounds for time: 20 M walking lunges 8 goblet squats 8 Toes 2 Bar or…

Week 8 of Spring Youth Development Class

Week 8:  A1: side plank 30 sec each side x3 A2: Skin the cat 2 reps x 3 sets A3: Ring holds 20 sec x 3  Skill Work: Test max box jump height  WOD: 3 sets of: Stations: 30 sec work 15 rest 1; burpee 2; box jump over onto several boxes and heights 3:…

Week 7 of Spring Youth Development

Week 7 June 15th  Obstacle with ring swing, claiming, 1 foot drills etc A1: Seated Press 8-10 reps x 3 sets A2: Banded Walks 10 meters each leg x 3 sets A3:Broad Jumps with stick landing 4 repsx 3 sets- may do this with partners Review: rowing 30 sec work 30 sec rest Rowing Ball…

Week 6 of Youth Spring Program

June 8 2015-  Outdoor obstacle warm up Dynamic stretching 3-5 min A1:Plank Holds 30 sec x 3 A2:Ring rows coming down SLOWLY for a count of 3, 8 reps x 3 sets WOD: Teams of two complete AMRAP in 12 minutes of: Sled push 30 Meters 10 Box Jumps 10 KBS 10 Push Press- dumbell…

Week 5 of Spring Youth Development

Obstacle warm up Mobility work: Hamstring and Quads Review: Push Press with the bar  Skill: Front Squats ( bar for those who are ready) + WOD:  AMRAP in 10 Min 50 M Overhead carry 10# plate arms locked out or wall ball 10 Push Press (DB or Bar depending on level) 10 Box Jumps 10…