New session times announced!

CrossFit 3D Kids is moving to a new time! Sessions will now be at 12pm-12:30pm for CrossFit Teens, and 12:30pm-1pm for CrossFit Kids.

Saturday 16th July 2011

CrossFit 3D Teens:

Warm up:
CrossFit Baseball

Focus:
Handstand holds

WOD:
“Max reps challenge!”
How many reps, without stopping, can you do of the following?…
Pull ups
Press ups
Sit ups
Squats
Skips
Double unders

Game:
Write down as many sources of protein as you can in 5 minutes. If you get over 15, you get to choose your focus work for next week!

CrossFit 3D Kids:

Warm up:
Musical squats

Focus:
Thruster

WOD:
5 wall ball
Run and jump off boxes onto crash mat
5 super slow squats
Run and swing on rings
5 press to the sky
100m run

Game:
Duck duck goose

Tuesday 5th July 2011

Warm up:
Sprints and hops

Focus:
Kipping pull ups

WOD:
“Fran-lite”
21-15-9
Thruster
Pull up (progressions)

Game:
CrossFit Baseball

Tuesday 28th June 2011

Warm up:
Waves, fishes and handstands

Focus:
Overhead Squats

CrossFit 3D Kids WOD:
“Nancy-lite”
5 rounds:
100m run
5 Overhead Squats

Game:
100m tyre rolls
100m running skip

Saturday 25th June 2011

CrossFit Teens:

Warm up

CrossFit 3D Kids 30 second challenges:

30 seconds for max reps of:
Pull ups
Press ups
Sit ups
Squats
Burpees
Skips
Double unders

1 minute rest between exercises

100m run
100m row

Game

CrossFit Kids,

Warm up

CrossFit 3D Kids 30 second challenges:

30 seconds for max reps of:
Pull ups
Press ups
Sit ups
Squats
Burpees
Skips
Double unders

1 minute rest between exercises

100m run
100m row

1 minute rest between exercises

Game

Tuesday 21st June 2011

CrossFit Teens

Warm up:
Run
Bear Crawl
Hopscotch
Alligator Crawl
Run

Focus:
Lift of choice

WOD:
1/4 Angie
25 Pull up progressions
25 Press ups
25 Sit ups
25 Squats

Game:
Tyre tekkers

Saturday 18th June 2011

CrossFit Teens

Warm up:
Obstacle course

Focus:
Med Ball Clean

WOD:
10 rounds;
5 med ball cleans
5 press ups

Game:
Leapfrog

CrossFit Kids:

Warm up:
CrossFit Baseball

Focus:
‘Zip up jacket’

WOD:
Shuttle runs
‘Zip up jacket’ at end of each shuttle

Game:
Hare and tortoise

Tuesday 14th June 2011

CrossFit Teens:

Warm up:
Slow & fast runs
Slow & fast burpees

Focus:
Sumo deadlift high pull

WOD:
“Mini-FGB”
3 rounds;
30 seconds wall ball
30 seconds SDHP
30 seconds box jump
30 seconds dumbell push press
30 seconds row

rest 1 minute between rounds

Game:
Handstand tekkers

Tuesday 7th June 2011

Warm up:
Obstacle course

Focus:
Kipping pull ups

WOD:
Tabata-lite
6 rounds of 20 seconds work, 10 seconds rest on each of the following:
Pull up progressions
Press ups
Sit ups
Squats

Game:
Food types

Tuesday 31st May 2011

CrossFit 3D Teens

Warm up:
30 seconds skipping
Run 200m
30 seconds press ups
Run 200m
30 seconds skipping

Focus:
Deadlift

Workout:
3 rounds;
In a 4 minute window, run 200m once, then;
AMRAP of;
10 deadlift
10 box jumps

Game:
Clip throws