Buy in: 3x
5 Push ups => 5 Tuck Jumps => 25m Carioca => 5 Wall Balls=> 25m Carioca
Skill Work: Pull-ups!
WOD:
AMRAP in
5 Clean Backsquats (PVC Front)
25m Bear Crawl
5 Pull ups
100m Run
CFK is a FUN! strength and conditioning program for young athletes and kids alike. It is used by athletic teams, coaches and many parents that want their kids to grow up healthy, strong and have a life long love of working out. Our program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, and jump, effectively and safely.
10/10/11
October 10th, 2011
Skill Work: Pull-ups!
WOD:
AMRAP in
5 Clean Backsquats (PVC Front)
25m Bear Crawl
5 Pull ups
100m Run
10/6/11
Thursday October 6th, 2011
Buy in: 5 mins
Burpee => Angry guerrilla walk => tire jump => angry walk => frog jumps => angry walk => broad jumps
Burpee => Angry guerrilla walk => tire jump => angry walk => frog jumps => angry walk => broad jumps
Skill work: Deadlifts
WOD: 3 - 5 rounds
200m run
5 Monkey holds
10 Deadlifts
15 Squats
200m run
5 Monkey holds
10 Deadlifts
15 Squats
10/3/11
Monday, October 3rd, 2011
WOD:
Squat Relays:
Round 1:
1 person completes 9 Hang Cleans & 9 Thrusters and runs to tag partner
2nd persons completes 9 Hang Cleans & 9 Thrusters and runs to tag partner
Round 2: 7 Jumping Jacks & Frog hops
Round 3: 5 Push ups & Roving Planks
Round 4: 3 Burpees & Lateral hops
Round 5: 1 Perfect Squat (All the steps) & 200m Run
GAME!
9/26/11
Monday - September 26th, 2011
Buy in:
Mixed Tabata
WOD:
Gorillas
5 Rounds
5 Burpee hurdle jumps
10 Clean and Push Press
Monkeys
3-4 Rounds
5 Burpee Hurdle jumps
10 Shoulder Press
Cash Out: 3x
20 sec plank hold
5 Knees to elbows
20 sec plank hold
9/22/11
September 22nd, 2011
Buy In:
Medball Relay
Ball #1 - 5 push ups
Ball #2 - 5 Squats
Ball #3 - 5 Knee Tucks
Ball #4 - 5 Burpees
WOD:
AMRAP
7 Box Jumps
7 Thrusters (Front Squats)
7 Cart Wheels
Medball Relay
Ball #1 - 5 push ups
Ball #2 - 5 Squats
Ball #3 - 5 Knee Tucks
Ball #4 - 5 Burpees
WOD:
AMRAP
7 Box Jumps
7 Thrusters (Front Squats)
7 Cart Wheels
9/17/11
September 17th, 2011
Buy in: 4x
20 seconds Jumping Rope
5 Handstand Kick ups
U-Bear Crawl
WOD:
10 Squats
100m Sprint
20 Squats
200 m Sprint
1 Rope Climb
200m Sprint
20 Squats
100m Sprint
10 Squats
PJ!
9/15/11
Thursday Sept. 15th, 2011
Buy in: 3x
50m Sprint (25m Forward/25m Backwards) => 10 Mountain Climbers => 3 Skin the Cats => 5 Ball Slams
WOD: 5 Rounds
5 Deadlifts
5 Cleans
5 Burpees
GAME!
Kyle Killing it during 31 Heros!
8/8/11
August 8th, 2011
Buy In:
3x
Forward Rolls => Line Hops => 100m Run => 3x Dots => Bear Crawl
Skill: Thruster
WOD:
200m Run
3 Rounds
5 Front Squats
5 Thrusters
5 Box Jumps
200m Run
Cash Out:
1 Minute Max Push ups. With the remainder try to do as many Dot Drills.
Big HELLLLLLO to Charley Dale Arsenuk! A future Guerrilla Kid!
3x
Forward Rolls => Line Hops => 100m Run => 3x Dots => Bear Crawl
Skill: Thruster
WOD:
200m Run
3 Rounds
5 Front Squats
5 Thrusters
5 Box Jumps
200m Run
Cash Out:
1 Minute Max Push ups. With the remainder try to do as many Dot Drills.
Big HELLLLLLO to Charley Dale Arsenuk! A future Guerrilla Kid!
8/1/11
And We are BACK!
We are back from our West Coast trip, which included the CrossFit Kids Certification class at Brand X then a great weekend at the CrossFit Games in LA!
Buy in:
3x
5 log rolls => Side scuffle hurdle jump => 30m Spring => 30m Backpeddle => 5 tuck jumps
WOD
5x
200m Run
10 Super Slow Squats
8 Plank Walks
Cash out:
5 minutes practicing Skin the Cat
Buy in:
3x
5 log rolls => Side scuffle hurdle jump => 30m Spring => 30m Backpeddle => 5 tuck jumps
WOD
5x
200m Run
10 Super Slow Squats
8 Plank Walks
Cash out:
5 minutes practicing Skin the Cat
7/11/11
6/27/11
Schools OUT for Summa!
Buy in:
200 m Run
2x
Backward rolls for 20 secs
Plank on Parellettes for 20 secs
L-sit on Parellettes for 20 secs
Hold bottom of a push up for 20secs
200 m Run
Partner WOD:
Time keeper: Medball Hurdle Run with 10 box jumps
Partner: Max reps of barbell deadlifts
6/25/11
Hollow Body Position
Saturday, June 25th, 2011
Today I want you guys to work on your hollow body position. We are going to talk about this more next week but try these drills!
Fun work: Practice Hollow Body for 10 minutes. Then play a sport for at least 15 minutes.
Today I want you guys to work on your hollow body position. We are going to talk about this more next week but try these drills!
Fun work: Practice Hollow Body for 10 minutes. Then play a sport for at least 15 minutes.
6/21/11
Stay off your BACK!
Practice Bridge Ups for 10 mins
Click on this link to see what they look like. See how long you can hold a Bridge for!
http://gymnasticswod.com/content/bridge
WOD:
15 – 12 – 9
Air Squats
Broad Jumps
Jump Ropes (Try Double Unders)
Broad Jump Video: http://gymnasticswod.com/content/broad-jump
Click on this link to see what they look like. See how long you can hold a Bridge for!
http://gymnasticswod.com/content/bridge
WOD:
15 – 12 – 9
Air Squats
Broad Jumps
Jump Ropes (Try Double Unders)
Broad Jump Video: http://gymnasticswod.com/content/broad-jump
6/20/11
Tires are made for Deadlifting!
Buy In: 3x
10 Air Squats
5 Knees Raises while Hanging
60 ft Bear Crawl
Skills: Deadlift review and Tire flips, Handstand work
WOD:
1 Rope Climb
5 rnds
5 Tire Flips
20 Jump Ropes
5 Pull ups
20 Jump Ropes
1 Rope Climb
10 Air Squats
5 Knees Raises while Hanging
60 ft Bear Crawl
Skills: Deadlift review and Tire flips, Handstand work
WOD:
1 Rope Climb
5 rnds
5 Tire Flips
20 Jump Ropes
5 Pull ups
20 Jump Ropes
1 Rope Climb
6/15/11
No Class - Off to the Regionals!
There will be no class on Thursday.
At Home W.O.D.
Warm up: 3x
10 Right let hops => 15m Carioca => 5 Handstand Kick ups (Free standing) => 10 Left leg hops => 15m Carioca (other side)
WOD:
5 rounds
Set up 4 cones: Starting line, 10 yards, 20 yards, and 30 yards. Then do the following exercise at each of the following cones.
Cone 1: 5 Stand-Ups (Wrestlers) or 5 Burpees
Broad Jumps to cone 2
Cone 2: 8 Deadlifts -- Fill your bookbag with some books
Bear crawl to cone 3
Cone 3: 12 Air Squats
Crab Walk to cone 4
Cone 4: 15 Sit ups
Sprint back to the start!
At Home W.O.D.
Warm up: 3x
10 Right let hops => 15m Carioca => 5 Handstand Kick ups (Free standing) => 10 Left leg hops => 15m Carioca (other side)
WOD:
5 rounds
Set up 4 cones: Starting line, 10 yards, 20 yards, and 30 yards. Then do the following exercise at each of the following cones.
Cone 1: 5 Stand-Ups (Wrestlers) or 5 Burpees
Broad Jumps to cone 2
Cone 2: 8 Deadlifts -- Fill your bookbag with some books
Bear crawl to cone 3
Cone 3: 12 Air Squats
Crab Walk to cone 4
Cone 4: 15 Sit ups
Sprint back to the start!
6/13/11
6/9/11
Handstands Anyone?
Buy in:
3x
30 secs. Jumping Rope
10 Monkey Swings
10 Deadlifts with Kettlebell
Skill: Reviewing the Deadlift and practicing Headstands and Handstands
WOD:
4 Rounds
5 sec headstand or handstand holds
10 lunges
100 m Sprint
3x
30 secs. Jumping Rope
10 Monkey Swings
10 Deadlifts with Kettlebell
Skill: Reviewing the Deadlift and practicing Headstands and Handstands
WOD:
4 Rounds
5 sec headstand or handstand holds
10 lunges
100 m Sprint
6/3/11
New Balance: Girls on the Run 5k!
On Monday, June 6th we are going to be running in the New Balance Girls on a Run 5k. The run will take place at the Somerset County Court House. This is at the corner of E. High St. and Grove St.
Parking is available here: http://www.findsomerville.com/pub/iamap
Please Arrive by 5:30 to register and pick up your packets
Registration: You can register online or at the site of the race.
Any other questions please email me: pete@guerrillafitness.net
Think about the word SUCCESS!!
What does this word mean to you and what are some other words you would use to describe it. Bring in your list for next Thursday.
6/2/11
Deadlifts and Handstands
Welcome to June! This month we will be working on Deadlifts and Handstands.
Buy in:
2x
Bear Crawl
Crab Walk
10 Hurdle Jumps
Skill: Deadlift
WOD: AMRAP in 10 mins
10 Deadlifts
10 Box Jumps
200m Run
Extra Credit: 2x
30 second push up hold at the top
30 second push up hold at the bottom
Game: Farmers and Lumberjacks
Buy in:
2x
Bear Crawl
Crab Walk
10 Hurdle Jumps
Skill: Deadlift
WOD: AMRAP in 10 mins
10 Deadlifts
10 Box Jumps
200m Run
Extra Credit: 2x
30 second push up hold at the top
30 second push up hold at the bottom
Game: Farmers and Lumberjacks
5/28/11
Weekend Warriors!
Hello fellow Guerrilla Kids! Memorial Day weekend is upon so let the fun begin!
This weekend's Homework: Pick ONE Challenge your friends and or family!
1)
100 Air Squats
75 Sit ups
50 Push ups
25 Burpees
You can do as many as you want at any time, but the goal is to have done the total number of each exercise by the end of Memorial Day!
2)
Play a sport for 15 minutes!
Watch the video posted about Coach John Wooden. I would like you to IN YOUR OWN WORDS (your parents can help you write it) define SUCCESS.
The goal of this exercise is that we will share our definitions and create a Guerrilla Kids' definition on Thursdays!
Here are 3 key points
1) Never try to be better than someone else!
2) Always learn from others!
3) Never cease trying to be the best you can be!
Check out Pictures from Thursday May 26th!
5/26/11
FRAN!
Today's Skill is the Thruster!
Buy in:
2x
Snake Box Jump => Right leg hops => Left leg hops => 200m run
WOD:
"FRAN"
21 - 15 - 9
Thrusters
Pull-ups/Ring Rows
Game
5/25/11
Happy Wednesday!
Hey all you Guerrilla Kids!
I edited the settings so everyone can now post comments to our posts make sure you have proper supervision when you are doing so.
Make sure you are check the blog for tomorrow's WOD and what to bring. As well as some Memorial Day Weekend funwork. !Heads up - We will not be having CF Kids on this up coming Monday!
Check out these picture from Monday WOD.
I edited the settings so everyone can now post comments to our posts make sure you have proper supervision when you are doing so.
Make sure you are check the blog for tomorrow's WOD and what to bring. As well as some Memorial Day Weekend funwork. !Heads up - We will not be having CF Kids on this up coming Monday!
Check out these picture from Monday WOD.
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