4-17-14

Warm Up
21 Box Jumps
15 Push Ups
9 Hollow Rocks

30 Russian KB Swings
20 Situps
10 Supermen

Max Dip Hold (Top on Matador)
Max Air Squats in 1 Minute

Skill
5 Minutes
5 Goblet Squats
5 Goblet Lunges
5 KB Swings

WOD
10 Minute AMRAP
7 Cal Row
7 Burpees
7 Sit Ups
100m Run

Soak It In

What are you doing to enjoy the moment that you are living in? As you get older, they say you get wiser. For the most part this is true, I for one try not to be in as big of a rush as I used to be.  I try to slow down and enjoy the process of things a little more.  Looking back I know I took alot of things for granted and didn't appreciate them like I should have my first couple years at CFNA.  If I walk into the end of a big class where the atmosphere is crazy intense, I stop and just watch for a few minutes, take it all in.  If I'm coaching a class where someone is doing something they never have before, I go grab my phone and take a picture or video.  Life goes fast, so why not try to capture and save some of the awesome moments.  So let's all take note of those "special" moments and try to soak them in a little more!

Warm Up
10 Minute EMOM
Plate Push D&B
10 Lunges
*Alternate movements with partner if need be

Skill
5 Rounds
100m Row
5 Ring Rows
:30 High Plank

WOD
10 Minute AMRAP

10 Medball Slams
10 Medball Push Press
10 Medball Deadlift
10 Medball Front Squats
10 Burpees
10 Box Jumps

4-15-14

Warm Up
Team Row for 10 Minutes
Switch every 100m

Skill
10 Min EMOM
:20 High Plank
10 SitUps

WOD
4 Minute AMRAP x3 with 1:00 Rest Between

12 Situps
12 Air Squats
12 Box Jumps
12 Burpees
12 KB Swings (Russian)
12 Sumo Deadlifts

TGIF

Warm Up
3 Rounds
200m Row/Run
15 Sit Ups
10 Lunges

Skill
5 Perfect Push Ups (Box)
10 KB Swings
10 Sumo Deadlift High Pulls
10 Box Squats
5 Ring Rows

WOD
5 Minute AMRAP x2 with 1 Minute Rest

5 Burpee Box Jumps
5 Broad Jumps
5 Handstand Attempts
100m Run
5 Ball Slams
5 Situps
5 KB Swings

Strike!

Warm Up
3 Minutes Alternate With A Partner
Max 100m Runs

5 Inch Worms
10 Leg Kicks
5 Inch Worms
10 Leg Kicks

Skill
Wall Ball 
*Sit at bottom in perfect position for 5 seconds

Game
Wall Ball Bowling
*Line up cones and throw the ball 
(Alternate between chest pass, sideways and OH)

WOD
10 wall ball
10 burpees
10 wall ball
10 burpees
-Rest 2 minutes-
10 wall ball
10 box jumps
10 wall ball
10 box jumps

4-9-14

Warm Up
Team 2k Row
*Switch Every 100m
Teammates alternate between during rest:
Situps
Squats
High Plank Hold

Skill
DB Snatch
DB Thruster

WOD
4 Rounds
10 Burpees
10 DB Thrusters
50 Box/Tire Jumps
10 DB Row
100m Run/Row

4-8-14

Warm Up
3 Rounds
5 Inch Worms
5 Handstand Kick Up Attempts
5 Push Ups
5 Tallbees
5 Air Squats
5 Sit Ups

Skill
Skin The Cat
*Front Lever
*Back Lever
*On Rings With Spotter

WOD
5 Hollow Rocks
10 Jumping Lunges
Max Handstand Hold (Top of wall walk if can't kick up)
10 Hollow Rocks
20 Jumping Lunges
Max HS Hold
15 Hollow Rocks
30 Jumping Lunges
Max HS Hold

4-4-14

Warm Up
Alternate with Partner
21 Box Jumps
15 Push Ups (Box)
9 Kips
30 Situps
20 OH Lunges
10 Medball Front Squats
Max Bar Hang
Max High Plank Hold

Skill
5 Minute EMOM
5 DB Stiff Leg Press

WOD
3 Minute AMRAP x3 with 1 Minute Rest Between

10 KB Swings
5 Burpees
5 Goblet Squats

4-3-14

Game
Plate Push Relay Races (Metal 25#)

Skill
5 Minutes
Kipping (Through Shoulders Only)

3 Min EMOM
2 Kips
2 Knee Tucks
2 Knees To Elbows

Skill WOD
10 Min EMOM
Odd- 8 Cal Row
Even- 5 Knees To Elbows

Contest
Accumulate 3 Minutes in a Squat Hold
Accumulate 3 Minutes in a High Plank Hold

Who can do it in the least amount of sets?!

Crossfit Strong

What can Crossfit Kids do for you? Crossfit Kids is a combination of cardiovascular training and strength training through body weight movements and light weight training. The combination of these two things in particular has been proven to lower the risk of heart disease and diabetes.  These are two increasingly dangerous diseases that are showing up more and more in younger and younger kids.  Kids need change to stay engaged and to help develop this strength we are talking about.  Sports are awesome, but specializing in the same sport year round has a tendency to get boring for the child and to inhibit well rounded strength.  Developing healthy habits and lifestyles at a young age is vital.  Bad habits developed at an early age have a tendency to continue into adulthood and lead to more serious diseases.  The weather is about to turn and Crossfit New Albany Kids is about to be rocking for the summer.  So come on in, try out a class, and never look back on the healthiest of lifestyles around!

Game
Musical Medicine Balls (Barn with little medballs)

Warm Up
8 Minutes
10 Air Squats
5 Jump and Spin 360 degrees
10 Sit Ups
5 Perfect Push Ups (Box)
10 Walking Lunges
5 Burpees

Skill
Partner
Medball Front Squat with a toss to partner
*5 Perfect reps each

Skill WOD
3 Rounds
1 Minute Max Medball Toss'
*1 Minute Rest after each round

Game
Jump The Creek

WOD
10-8-6-4-2
DB Thrusters
Burpees over DB's

4-1-14

Warm Up
10 Minute EMOM

Even-5 Burpees & 10 Situps
Odd- Sprint To a Tire & 5 Tire Jumps & Sprint Back

Skill
DB Manmakers

WOD
5 Minute AMRAP x 3 with 2:00 Rest Between

100m Run (Fence & Back)
10 Air Squats
10 Hollow Rocks
10 Burpees
5 DB Manmakers