Saturday October 22, 2011
Friday, October 21, 2011
Update on Halloween WOD and Party - Don't forget the time has been changed to 5pm. Wear your costumes!
Kate
Kids
Warm Up
Forward Rolls =>sprint => back pedal=>bear crawl
Skill
Thruster with Dumbbells
KB High Pulls
WOD
21-15-9
Sumo Deadlift High Pull, pvc-5 pounds
Thrusters, pvc-5 pounds
Teen
Since we didn't get to do this Thursday...
From the Gauntlet!
“Last Man Standing”
With a continuously running clock do one push press and one bar facing burpee the first minute, two push press and two bar facing burpee the second minute, three push press and three bar facing burpee…... continuing until the Last Man is Standing!
Thursday October 20th, 2011
Wednesday, October 19, 2011
Thursday October 27th is our Halloween WOD. Class time will be at 5:00pm for kids and adults at 5:30pm. Make sure you wear your costumes!
Preview of Zombie Musical Med Ball for the Halloween WOD.
Kids
Warm up
2 Rounds
1 min Parallette planks
1 min L-sits
Skill
Front squat
WOD
3 Rounds
Run kids loop
10 Front Squats PVC/15#
5 Burpees
Game
Limbo
Teen
From the Gauntlet!
“Last Man Standing”
With a continuously running clock do one push press and one bar facing burpee the first minute, two push press and two bar facing burpee the second minute, three push press and three bar facing burpee…... continuing until the Last Man is Standing!
Saturday October 15th, 2011
Friday, October 14, 2011
An older picture, but CrossFit Kids is good for any age!
Kids
WarmUp
Run & Stretching
Skill
Kettlebell Swing
WOD
Jumpy Helen
Game
On your knees Spud
Teen
Warm Up
Med Ball Catch
Skill
Back Squat
WOD
Five rounds for time of:
20 Back squats, 25-35
Wall walk 10 yards
Cash Out
20 Virtual Shovels
Hannah & Kate at B4B
Wednesday, October 12, 2011
Hannah W wound up in the paper all due to her awesome competitive spirit. Hannah competed in the Barbells for Boobs Challenge of Amazing Grace this past Tuesday night at CrossFit Parabellum in Turlock. She completed 30 rounds for time in under 3 minutes at 35#. She was the only 12 year old to compete! She was inspirational.
Kate competed in the Burpees for Boobs Challenge and completed 30 burpees in 1:41. She was so fast!
Great Job Kate and Hannah!!
The Whole B4B Crew
Kids
Warm Up
Tire Flips => Box Jumps=>Hand Stand = >Forward Roll=>Lateral Jumps
Skill
Power Snatch
WOD
3 rounds for Time
10 Power Snatches
10 Situps
Game
Freeze Tag
Teen
Skill
Power Snatch
WOD
As Many Rounds As Possible in 15 minutes of:
10 Power Snatches, 10-15#
10 Push ups(Box Push ups okay)
Cash Out
15 Situps
15 Knees to Elbows
15 Supermans
15 Squats
Saturday October 8th, 2011
Friday, October 07, 2011
Kate just accomplished her first handstand walk over last week, and she rocked her first kipping pullup yesterday. Keep up the great work Kate!
Warm Up
Tabata Tantrums
Skill Review
WOD
“Finn”
1 minute of each with a 10 second transition period
Situps
Jumping Jacks
Deadlift with PVC or weighted bar
Pushups
Burpees
Kettlebell Swings
Pullups
Running
