Monday/Wed

Monday's WOD
200m Row
15 Slam Balls
200m Row
10 Slam Balls
200m Row
15 Slam Balls

Cash Out:
1 min max rep sit ups

Wednesday's WOD
Partner WOD

Partner 1: 30 Jump Rope
Partner 2: Hold Plank

Partner 1: 8  DB Thrusters
Partner 2: Hold Squat

Partner 1: 15 Sit Ups
Parter 2: Bear Crawls

Once you complete a full round, switch who is partner 1 and who is partner 2 and complete a total of 4 rounds with your partner

Cash Out:
2 min max rep jump rope

Check out this article and share it with your friends :)
3 Reason's your Kids should Try CrossFit

Friday 9th

12 min AMRAP
6 Thrusters
150m Run
12 Sit Ups

It's a great time to start talking with your kiddos about nutrition. Today they asked me if I eat healthy all the time and if I drink protein shakes everyday. It's great that they have sparked an interest to ask me about that. Of course I told them that I do enjoy pizza now and again but most of the time I eat very healthy to keep be strong. Little bits of information about nutrition will go a long way and overtime they will learn what's good to eat, what's not so good to eat and how it will affect them.

Here are some healthy kid recipes to check out! 

Here is another great resource for paleo recipes for kids! 

Click HERE :) 

Monday/Wednesday

Monday's WOD

Skill Work:
SDHP (with KB)
Pass Throughs
Wall Walks

WOD
9 min AMRAP
5 SDHP (KB)
5 pass throughs
3 Wall Walks


Wednesday

Skill Work: 
Hang Cleans 15/22#


WOD
5 Rounds
3 Hang Cleans
40m Shuttle Run
8 Hand Release Push Ups

Cash Out:
Pull Up Skill Work

Sunday

How do we get Kids to eat Healthy Food?
Teaching our Kids Healthy Habits

Warm Up:
Pirates Treasure
Team with the most "treasure" gets to choose an exercise for the other teams

Skill Work:
Wall Walks
*handstand progression

WOD
5 min AMRAP
5 Wall Balls
5 pass throughs
2 Wall Walks

Cash Out:
Tug O' War

Friday

Skill Work:
Handstand Push Ups
Strict and Kipping
Modifications

WOD
4 Rounds:
12 Walking Lunges
6 Knees to elbows
6 HSPU's

Monday/Wed

CrossFit Unrivaled Kids teen/preteen 

killin' some band sprints!!

Monday's WOD

Skill Work:

Push Press

Row

Mini Fight Gone Bad

1 min of each (with 30 sec transition time):

Push Press (22#/15#)

Wall Balls (10#/6#/4#)

Row

Rest

Wednesday's WOD

Band Sprints- 4 timed 20m sprints

Prowler Sprints- 4 timed 20m sprints + max Slam Balls while partner pushes prowler for 2 rounds

(empty prowler about 70#. Slam balls 10#)

3 Max L-Sit holds on bar

(max holds but no more than 30 seconds)

Cash Out

For time:

20 Squats

5 burpees

20 Sit Ups

CrossFit Unrivaled Kids 6-10yr old Saturday Morning Class!

Warm Up:
Red Light, Green Light CrossFit Style

Skill: Thrusters

WOD
"CrossFit Kid Limbo"
The Kids will have a station of a set exercise to do before and after they limbo under the PVC
Each time they complete both stations the limbo stick will be lowered and their exercises per station will change
Stations:
Burpees
Thrusters
Hollow Rocks
Around the world (coordination) 
The limbo under the bar promotes and works on their flexibility, one of the components of CrossFit! 

Cash Out
Pirates and their Treasure
(what the parents know as the "Snatchin' Balls" game)