WOD:
As Many rounds in 12 minutes
5 thrusters
1 snake of box jumps and ball pushups
5 backward summersalts
10 pullups
1 Handstand pushup
Heavy Lifting Class: Front Squat
Are you comfy Blake?;)
Littles WOD:
5 rounds for time
1 row of Crab walk
5 Wall balls
5 Situps
5 tire flips
1 Angry bird toss
Varsity WOD:
5 rounds for time
100 meter sprint
10 Wall Balls
5 tire flips
15 Sit-ups
Skill: Ring Dips and Handstand
Picture of Kaitlyn mastering the rope climb last week! Nice work girl!!!
WOD:
Littles: As many rounds in 10 minutes
3 Double Burpee Jumps
3 jumpropes
3 skin the cats
1 lap around hurdle maze
Varsity: As many rounds in 15 minutes
5 Double Burpee Jumps
50 jumpropes
5 skin the cats
5 front squats
1 lap around hurdle maze
Skill Work: Ring Dips
A special thanks to Susan (Brian's Mom) for the delicious Paleo cookies as Saturday's Kids Class. Incase you missed these delicious cookies or if you had one and loved them here is the recipe that Susan used:)
Chocolate Chip Cookies (Primal Recipe)
Ingredients:
• 3 cups Blanched Almond Flour
• ½ cup virgin Coconut Oil, unrefined
• ½ cup Pure Maple Syrup
• 2 eggs
• 1 tsp Baking Soda
• 1 tsp Salt
• ¾ tsp cinammon
• 1 tsp Vanilla Extract
• 1 ½ cups Dark Chocolate Chips
Process:
1. Preheat oven to 375 degrees
2. In a medium sized bowl combine dry ingredients
3. In a small bowl beat eggs, maple syrup, and vanilla extract with a hand mixer
4. Pour wet ingredients into dry and beat with hand mixer until combined.
5. Melt coconut oil, pour into batter, and continue to blend until combined
6. Stir in chocolate chips
7. Drop balls of cookie dough, about a tablespoon in size, onto cookie sheet (may also line cookie sheet with parchment paper)
8. Bake for 15 minutes
9. Let cool and serve
Trey Mastering Rope Climbs! Many thanks to Shayna for all the wonderful pictures of our Crossfit Kids!
Littles
WOD:
Army crawls
Tire Flips
Weighted carries
Jump Ropes
Varsity: You have to decide how to complete your WOD today. You can think of a master plan with your parents, or come up with one yourself. Just make sure you complete all the reps for each movement and keep track of them. Get creative and think of the best strategy to complete the reps as fast as you can.
WOD (in no particular order):
100 wallballs
75 sit ups
50 pushups
25 pullups
5 heavy deadlifts
GET AT IT!
Heavy Lifting class: Deadlifts
Picture of Kaitlyn pulling her little brother Garrett with all her might in class on Saturday!
HANDSTAND PUSHUPS!!!!!
WOD:
5 Pullovers
3 Handstand pushups
5 OverHead Squats
As Many rounds in 12 minutes
3..2..1.. GO!
Pic of Brian our Repeat champion of highest jump! He beat his score by an inch!!!
Crossfit Kids Parent's please see your email for a new year survey!
WOD:
5 rounds for Tiime
10 wallballs
10 partener throws
5 jumpropes (double unders for varsity)
After WOD Skill: Handstands!
Game: OUR ALL STAR Brian gets to pick our Game! Pick a good One Brian!
