Friday 6/8

No classes LAST DAY OF SCHOOL for 2018.  Have a great summer!!

Thursday 6/7

Field Day!!! Set up stations and run for K-6th graders

Wednesday 6/6

Games outside and turn in locks, clean lockers out

Tuesday 5/29-Tuesday 6/5

Field Day Stations for the Elementary

Monday 5/28 NO SCHOOL MEMORIAL DAY

Friday 5/25

Games outside

Wednesday 5/23 & Thursday 5/24

Watch Parkour Videos

Monday 5/21 & Tuesday 5/22

Games

Monday 4/23- Friday 5/18

Parkour Unit:  You will be learning the 10 moves required for your Parkour routines with you group.  The week of 5/7-5/18 you will be typing your routines and filming them during class.  They are due the 5/17 and 5/18.

Monday 4/16-4/20 SPRING BREAK

Friday 4/13

Game of Choice

Wednesday 4/11 and Thursday 4/12

W/Up: Mixed Tabata: air squats, db good mornings, sit-ups, box jumps. Then hold a plank for 1 minute.
Skill: Pistols 5X10
WOD: 5 rounds for time of:
4 pistols
8 kettlebell swings
12 sit-ups

Game: TBD

Monday 4/9 and Tuesday 4/10

W/Up: Catch-throw-catch: With kids in a horseshoe-shaped line, the coach throws a ball and the athletes catch and throw it back. If the catch is missed, the athlete does 5 burpees and jumps back into the game.
Skill: Sumo deadlift 3X7
WOD: 3 rounds of:
7 sumo deadlifts
lunge 5 m to box
7 squat jumps
backward lunge to start
Game: TBD

Tuesday 4/3 to Friday 4/6  Bridger Care and Sex Ed

Monday 4/2 No School

Friday 3/30

Game Day

Wednesday 3/28 & Thursday 3/29

W/Up: 2 burpees,2 handstand kick ups, 10 sec wall squat
Skill: Kettlebell deadlift 3X7
WOD: 1-min. station rotation with 1-min. rest between rounds of:
push ups
deadlift
box jump
Game:

Monday 3/26  & Tuesday 3/27

W/Up: Tabata of squats and jump rope
Skill: 5 rounds of  jump-rope 1 min rest 30 sec
WOD: AMRAP in a given time of 5 min:
10 push presses
10 sit-ups
50 single-unders
Game: TBD

Friday 3/23

Capture the flag

Wednesday 3/21 and Thursday 3/22

Cross country skiing

Monday 3/19 and Tuesday 3/20

W/Up: Obstacle course with a dodgeball catch.
Skill: Thruster 3X10
WOD: AMRAP in a given time of:
10 thrusters
2 forward rolls
10 burpees
Game:TBD

Thursday 3/15 and Friday 3/16

Games

Tuesday 3/13 and Wednesday 3/14

W/Up: AMRAP in 5 minutes of 7 air squat, 7 mountain climber,7 sit-up, 7 jumping jack.
Skill: Press Strict 3X7
WOD: AMRAP in a given time of 6 minutes:
10 shoulder presses
10 box jumps
Run 2 laps
Game:TBD

Friday 3/9 and Monday 3/12 NO SCHOOL

Wednesday 3/7 and Thursday 3/8

Game of choice

Monday 3/5 and Tuesday 3/6

W/Up: Animal walks: inchworms, bear crawl, leapfrogs, crab walks, bunnyhops.
Skill: Front squat 3X 7
WOD: Tabata mash-up (20 seconds on, 10 seconds off, alternating intervals of each couplet):
front squats/push-ups
Supermans/burpees
Game: Capture the Flag

Friday 3/2

Crazy kickball

Wednesday 2/28 and Thursday 3/1

Poison ball with Guest Teacher

Monday 2/26 and Tuesday 2/27

W/Up: Battle Ropes
Skill: Push Press 3X10
WOD: AMRAP in a given time of 5 min:
5 push-ups
10 air squats
1/2 gym and back of bear crawl
Game: TBD

Friday 2/23

Game Day and Mobility/Stretching

Wednesday 2/21 and Thursday 2/22

W/Up: 5 Team Shuttle Run with 5 pushups at each turn around
Skill: Tabata slam balls with a partner.  Each group goes on alternating 20 seconds.
WOD: AMRAP in a given time of 6 min:
7 deadlifts
5 m of inverted roving plank
3 pull-ups
Game: TBD

Monday 2/19 and Tuesday 2/20

W/Up: 3 rounds of: 20 seconds of laps, 20 seconds of squat thrusts, 20 seconds of sit-ups.
Skill: Deadlift 3X7
WOD: Partner AMRAP in a given time—one partner holds plank position while the other completes the following:
3 cartwheels
10 lunge steps
Partners switch positions and repeat.
Game: TBD

No school Thursday 2/15 and Friday 2/16

Wednesday 2/14

Poison Ball and Mobility/Assembly in afternoon

Monday 2/12 & Tuesday 2/13

W/Up: 3 rounds of: 2 cartwheels, 5 squats, 5 sit-ups, 5 pull-ups.
Skill: Handstands and wall-ups.
WOD: AMRAP in a given time of:
1 wall-up
10 m of frog hop
3 wall-ball shots
Game: TBD

Thursday 2/8 and Friday 2/9

W/Up: 3 rounds of: 20 seconds of jumping lunges, 20 seconds of squat thrusts, 20 seconds of sit-ups.
Skill: Handstand work
WOD: Partner AMRAP in a given time—one partner holds plank position while the other completes the following:
3 Handstand kick ups or plank walk up wall
10 lunge steps
Partners switch positions and repeat.
Game: TBD

Wednesday 2/7

Ski Day

Monday 2/5 and Tuesday 2/6

W/Up: “4 Station relay”: divide kids behind one of four cones positioned in adiamond shape. Start a baton at opposite ends of the diamond. Eachplayer runs the baton to the next cone and then lines up behind thatcone. Play resets when one baton catches the other.
Skill: kettle bell swings  3X15
WOD: AMRAP in a given time of 5 min:
2 cart wheels/donkey kicks
4 burpees
6 kettlebell swings
8 lateral hops
Game: TBD

Thursday 2/1 and Friday 2/2

W/Up: 3 rounds of: 10 m of broad jump, 10 m of bear crawl, 10 m of grapevine (right), grapevine (left), 1 skin-the-cat
Skill: Push-up—3X15
WOD: AMRAP in a given time of 6 minutes:
3 push-ups
5 box jumps
7 push presses
Game:Dog Catcher

Wednesday 1/31

Ski Day

Monday 1/29 and Tuesday 1/30

Kindness Week Assembly in gym.  First day of 2nd semester with new kids.  Went over syllabus and class requirements.

Friday 1/26 NO School

Wednesday 1/24 and Thursday 1/25

Last days of semester so choose game of choice!

Monday 1/22 and Tuesday 1/23

W/Up: 3 rounds of 25 squat jumps, 10 ring rows, 5 single arm overhead squats
Skill: 3X15 overhead squat
Game:  Capture the flag

Thursday 1/18 and Friday 1/19

W/Up: Tabata of burpees and plank holds
Skill: 3X7 deadlift
WOD: 3 rounds for time:
jog 2 laps
7 pull-ups
7 dumb bell deadlift

Wednesday 1/17

Ski day for all MS and HS Students

Monday 1/15 and Tuesday 1/16

Crazy Ball Game

Wednesday 1/10- Friday 1/12

CrossFit Semester 1 Test

Monday 1/8 & Tuesday 1/9

W/Up: 2 rounds of jog gym, 10 jumping jacks, jog gym, 10 inch worms, jog gym, 10 push-ups
Skill: Thruster. 3×10
WOD: AMRAP in a given time of 8 min:
10 thrusters
2 cartwheels or donkey kicks
10 burpees

Friday 1/5

Game Day

Wednesday 1/3 and Tuesday 1/4

W/Up: Station rotation: battle ropes, air squat, mountain climber, sit-up, jumping jack.
Skill: Strict Press. 3X10
WOD: AMRAP in a given time of 7 min:
10 shoulder presses
10 box jumps
run gym wall and back

No School  from 12/23-1/2 for Winter Break.  Enjoy and see you next year 2018

Friday 12/22

Student Council Festivities

Wednesday 12/20 and Thursday 12/21

Game of Choice before break

Monday 12/18 and Tuesday 12/19

Deputy Earl and Ms Avila will be doing alcohol and drug awareness to include relays

Friday 12/15

1/2 period Poison ball & other 1/2 Capture the Flag

Wednesday 12/13 & Thursday 12/14

W/Up: Animal walks: inchworms, bear crawl, leapfrogs, crab walks, bunnyhops.
Skill: Front squat. 3 X 7
WOD: Tabata mash-up (20 seconds on, 10 seconds off, alternating intervals of each couplet):
front squats/push-ups
Supermans/burpees
Game:  Sharks and Minows

Monday 12/11 & Tuesday 12/12

W/Up: Wide-receiver football catch—run to a cone, turn and catch the football.
Skill: Stinkbug-walk around the box—in a stinkbug position with toes on box, walk hands 180 degrees around the box and then reverse directions (do 5 each
back to starting point.
WOD: AMRAP in a given time of 6 minutes
7 deadlifts
5 m of inverted roving plank
3 pull-ups
Game: Poison ball

Friday 12/8

Game day and mobility

Wednesday 12/6 & Thursday 12/7

W/Up: Wide-receiver football catch—run to a cone, turn and catch the football.
Skill: Box dips 3X10
WOD: AMRAP in a given time of 6 min:
7 deadlifts
5 m of inverted roving plank
3 pull-ups banded

Monday 12/4 & Tuesday 12/5

W/Up: 3 rounds of: 5 dolphin pushups, 5 squats, 5 sit-ups, 5 pull-ups.
Skill: thrusters 3X10
WOD: AMRAP in a given time of 6 min:
1 wall-up
gym length of frog hop
3 wall-ball shots

Friday 12/1

Game Day and Mobility work

Wednesday 11/29 and Thursday 11/30

W/Up: 3 rounds of: 20 seconds of jump rope, 20 seconds of squat thrusts, 20seconds of sit-ups.
Skill: Bench Press 5X5
WOD: Partner AMRAP in a given time of 5 minutes—one partner holds plank position while the other completes the following:
3 cartwheels
10 lunge steps
Partners switch positions and repeat.

Monday 11/27 and Tuesday 11/28

W/Up: Jog 3 laps then tabata of airsquats, pushups, planks, and flutter kicks
Skill: 3X10 Handstand holds or wall walk ups for 5 sec.
WOD: AMRAP in a given time of:
2 cartwheels
4 burpees
6 kettlebell swings
8 tuck jumps

Monday 11/20-Friday 11/24 No School

Wednesday 11/15-Friday 11/17

Watch School of Life and play game

Monday 11/13 and Tuesday 11/14

W/Up: 3 rounds of: 10 m of broad jump, 10 m of bear crawl, 10 m of grapevine
(right), grapevine (left), 1 skin-the-cat, Frisbee catch.
Skill: Pull-ups 3×10
WOD: AMRAP in a given time of:
3 push-ups
5 box jumps
7 push presses

Thursday 11/9 and Friday 11/10

Game of Kickball

Tuesday 11/7 and Wednesday 11/8

W/Up: AMRAP in a given time of: 3 handstand kick-ups, 20 single-unders.
Skill: Thrusters—3X10
WOD: In teams of 4, complete 3 rounds of 30 seconds each of:
rowing
T push-ups
thrusters
pull-ups
Rest 1 minute between rounds.

Monday 11/6 NO SCHOOL PIR day for teachers

Friday 11/3 End of 1st Quarter

Wednesday 11/1 and Thursday 11/2

W/Up: AMRAP in a given time of: 3 handstand kick-ups, 20 single-unders.
Skill: Thrusters 3X5
WOD: In teams of 4-5, complete 3 rounds of 30 seconds each of:
rowing
T push-ups
thrusters
pull-ups
Rest 1 minute between rounds.

Monday 10/30 and Tuesday 10/31

Halloween Games

Friday  10/27

Game and Middle School Halloween Dance

Wednesday 10/25 and Thursday 10/26

Drug and alcohol videos

Monday 10/23 & Tuesday 10/24

Red Ribbon Week Ms Avila will meet with students on drug and alcohol issues with 6th and 7th graders.  8th graders have DC run-a-thon outside at track on Tuesday

Thursday 10/19 and Friday 10/20 NO SCHOOL

Tuesday 10/17 and Wednesday 10/18

Game of Choice

Friday 10/13 and Monday 10/16

Mobility and Games

Wednesday 10/11 and Thursday 10/12

W/Up: Players run around a circle of cones in the middle of the room. When
“freeze!” is called, a location in the room is yelled out along with a
certain number of reps of a movement to be performed there. Players go to the designated place, complete the reps, and then return to running in a circle.
Skill: Press—overhead plate relay: Hold a lightweight plate overhead while moving. 5X5 strict press
WOD: AMRAP in a given time of:
10 lunge steps
10 shoulder presses
10 sit-ups

Monday 10/9 and Tuesday 10/10

W/Up: 4 laps—stop every lap to do a movement (squats, jumping
jacks, etc.).
Skill: Deadlift—good mornings.
WOD: AMRAP in a given time of:
1 kettlebell deadlift
1 burpee
run 100 m
Add a repetition to each movement after each completed 100-m run.

Thursday 10/5 and Friday 10/6

W/Up: Alternating Tabata: squats and donkey kicks.
Skill: Sumo deadlift high pull—5X7
WOD: AMRAP in a given time of:
3 pull-ups
6 sumo deadlift high pulls
9 single-unders

Tuesday 10/3 & Wednesday 10/4

W/Up: “Switch” drill—each time the trainer calls “switch,” transition between the following movement pairings: Round 1: crab walk and bear crawl; Round 2: lunge walk and high-knee skip.
Skill: Front squat 5X7
WOD: 10-9-8-7-6-5-4-3-2-1 reps of:
front squats
push-ups

Friday 9/29 & Monday 10/2

Games

Wednesday 9/27 and Thursday 9/28

W/Up: Wide-receiver Nerf football catch—run to a cone, forward roll, turnand catch the football.
Skill: Pull-up—suspended shrugs 5X7
WOD: AMRAP in a given time of:
4 monkey hangs
8 deadlifts
12 lateral hops

Monday 9/25 & Tuesday 9/26

W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank,  push-ups, hollow holds, sit-ups.
Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.) 5X7
WOD: AMRAP in a given time of:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back

Friday 9/22                                                                          Skill:  Mobility and stretch followed by Zombie Tag

Wednesday 9/20 and Thursday 9/21

W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.
Skill: Front squats 5X7 and Box Jump Technique
WOD: AMRAP in a given time of:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back

Monday 9-18 to Tuesday 9/19

W/Up: “Pick a card” —use card to determine how many reps of a given movement to do.
Skill: Deadlift  1X10 and 5X7
WOD: AMRAP in a given time of:
5 deadifits
3 pull-ups
1 cartwheel

Friday 9/15

Mobility and Activities

Wednesday 9/13 and Thursday 9/14

Introduction to the weight room and etiquette in our box.  Also,  break into groups and go over Bench Press and do 1X10 and 5X7 working sets.

Tuesday 9/12

Picture Day!

Monday 9/11 

Introduction to the weight room and etiquette in our box.  Also,  break into groups and go over Bench Press and do 1X10 and 5X7 working sets.

Tuesday 9/5/17 to Thursday 9/7

W/Up: 3 rounds of: 5 broad jumps, 1/2 gym of bear crawl, 10 lunge steps on each leg, 5 donkey kicks, 5 baskets made
Skill: Squat—knees out to PVC on my counts and
WOD: AMRAP in a given time of 5 minutes:
5 squats on top of the box
1/2 gym of roving plank
10 kettlebell swings
Game: TBD

Monday 9/4/17  No School Labor Day!

Tuesday-Friday 8/29/17-9/1/17  Expeditions Trip

Monday 8/28/17  First Day of School!!!  Welcome back!

Wednesday 6/14/17

1/2 day of school!!  Final checkouts and Enjoy SUMMER

Tuesday 6/13/17

FIELD DAY set up and run from 12:30-3:20!!!

Monday 6/12/17

8th grade promotion and HE locker clean out!

Monday 6/5/17 to Friday 6/9/17

Each grade gets to select their choice of games outside or inside for the last HE week!

Thursday 6/1/17 and Friday 6/2/17

Game day!  Capture the Flag or Split the Gym

Tuesday 5/30/17 and Wednesday 5/31/17

Set up Field Day Stations and run other groups thru to work out kinks.  Make adjustments as needed per recommendations.

Monday 5/29/17  Memorial Day OFF

Friday 5/26/17

PAPER for Field Day Project DUE**

Tuesday 5/23 to Thursday 5/25/17

Required state testing of MAP and Smarter Balance

Monday 5/22/17

W/Up:  5X 100 rest 1 min

WOD:  3 rounds for time of 2 bleachers, 8 pushups, 3 cartwheels

Game:  Crazy Kickball outside

Monday 5/15-17 to Thursday 5/25/17

Work with Groups on Field Day Project

Friday 5/12/17

CHOICE Day

Wednesday 5/10/17 & Thursday 5/11/17

Softball outside

Monday 5/8/17 & Tuesday 5/9/17

W/Up: AMRAP in a given time of: 3 handstand kick-ups, 20 single-unders.
Skill: Thrusters—4 to a 3-step sequence.
WOD: In teams of 4, complete 3 rounds of 30 seconds each of:
jogging
T push-ups
thrusters
pull-ups
Rest 1 minute between rounds.
Game: Group Skittles

Friday 5/5

Game day hopefully outside!

Wednesday 5/3 and Thursday 5/4

W/Up: Run 2 laps on track and then 2 rounds of 10 pushups and 10 squat jumps
Game: Softball or Kickball

Monday 5/1 and Tuesday 5/2

W/Up: Perimeter of Gym: bear-crawl to first corner, lungewalk
to second , high knees to third corner, grapevine to home
Skill: Push press—wall drill: facing a wall, perform push presses withelbows slightly touching the wall.
WOD: 3 rounds of:
7 dumbbell hanging power cleans
3 box jump up and overs (12 in. or less)
7 push presses
10 m backpedal
Game: Poison Ball

Friday 4/28

Game Day

Wednesday 4/26 and Thursday 4/27

W/Up: Players run around a circle of cones in the middle of the room. When “freeze!” is called, a location in the room is yelled out along with a certain number of reps of a movement to be performed there. Players go to the designated place, complete the reps, and then return to running in a circle.
Skill: Press—overhead plate relay: Hold a lightweight plate overhead while
moving.
WOD: AMRAP in a given time of:
10 lunge steps
10 shoulder presses
10 sit-ups
Game:  Mad Ball or Ultimate Flag Frisbee

Monday 4/24 and Tuesday 4/25

W/Up: “Pick a card” —use card to determine how many reps of a given movement to do. If it is a face card jog 3 laps.  Movements are push-ups, sit-ups, mountain climbers, burpee, squat jump, cartwheel, and plank wall walk-ups.
WOD: AMRAP in a given time of 5 minutes:
5 sumo deadifit high pull
3 burpees
2 cartwheel
Game: TBD

Spring Break Monday 4/17 -Friday 4/21 NO SCHOOL!

Friday 4/14

Game outside weather permitting

Wednesday 4/12 & Thursday 4/13

W/Up: Against gym wall 2 rounds of 10 serves, 10 backhands, and 10 forehands.  Then outside run a lap on track
Game:  doubles tennis

Monday 4/10 & Tuesday 4/11

W/Up: Run lap, 10 burpees, run a lap, 10 pushups, run a lap, 10 lunges, run a lap, 10 squats
WOD: AMRAP in a given time of 7 minutes:
1 kettlebell deadlift
1 burpee
run a lap
Add a repetition to each movement after each completed 100-m run.
Game: TBD

Friday 4/7/17

NO SCHOOL

Wednesday 4/5/17  & Thursday 4/6/17  End 3rd Quarter

W/UP and run the mile then stretch

Monday 4/3/17 & Tuesday 4/4/17

W/Up:  Jog 3 laps then 3 rounds of 5 cartwheels, 3 frog jumps and 2 inchworms                                                                                              WOD: AMRAP in 7 minutes of 5 burpees, 10 push-ups, 15 airsquats                                                                                               GAME:  Capture the Flag

Thursday 3/30/17 & Friday 3/31/17

Warm up and go outside and run a timed mile and record.  Then come in and play B-ball or Volleyball.

Wednesday 3/29/17

Game of Choice

Monday 3/27/17 & Tuesday 3/28/17

W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.
Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.)
WOD: AMRAP in a given time of:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back
Game: TBD

Friday 3/24/17

Class choice and mobility

Wednesday 3/22/17 & Thursday 3/23/17

W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.
Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.)
WOD: AMRAP in a given time of:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back
Game: TBD

Monday 3/20/17 & Tuesday 3/21/17

W/Up: 3 rounds of: 5 broad jumps,  10 lunge steps, 5
push-ups, 10 airsquats
WOD: AMRAP in a given time of 4 minutes:
5 squats on top of the box
10 m of roving plank
10 kettlebell swings
Game: Modified T-Ball

Friday 3/17/17

Game: Capture the Leprechaun

Wednesday 3/15/17  & Thursday 3/16/17

W/Up:  3 rounds for time of full gym high knee skips, 1/2 gym bear crawl, 1/2 gym crab walk, 2 cartwheels

 WOD:  10-9-8-7-6-5-4-3-2-1 of push-ups and star jumps

Game:  Volleyball

Tuesday 3/14/17

Bridgercare- Comprehensive sex education covers a wide array of topics that include body image, human development, healthy relationships, and information about how and where to find resources.

Friday 3/10/17 – Monday 3/13/17  NO School March Break

Thursday 3/9/17

Mobility and Games

Tuesday 3/7/17 & Wednesday 3/8/17 

WORKOUT 17.2

W/up:  Tabata of lunge walk, push-ups, mountain climbers, hollow holds

WOD: Complete as many rounds and reps as possible in 12 minutes of:   2 rounds of: 50-ft. weighted walking lunge, 16 ab mats , 8 power cleans                                                                                           Then, 2 rounds of: 50-ft. weighted walking lunge , 16 push-ups, 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. * Movements vary by division.

Monday 3/6/17

Bridgercare- Comprehensive sex education covers a wide array of topics that include body image, human development, healthy relationships, and information about how and where to find resources.

Friday 3/3/17

Free day game choice

Wednesday 3/1 /17 & Thursday 3/2/17

W/Up: Tabata of burpees and plank holds                                               Skill:  Partner L holds
WOD: AMRAP in a given time of:
5 bucking broncos, run length of gym and back, 5 frog jumps, run the length of the gym and back, 5 dolphin pushups,  run length of gym and back
Game: Poison ball

Monday 2/27/17 & Tuesday 2/28/17

W/Up: Run 3 laps then 2 rounds of 10 air squats and 10 push ups
WOD: AMRAP in a given time of:
1/2 gym of log roll
7 push-ups
2 cartwheels
7 front squats
Run back to start
Game: Kickball

Friday 2/24/17

Game day

Wednesday 2/22/17  & Thursday 2/23/17

W/Up: Jog 5 laps, 10 push-ups and 10 situps
Skill: Plank, stink-bug push-ups.
WOD: AMRAP in a given time of:
5 m of roving plank
10 box jumps
10 squats
5 m of roving plank back
2 cartwheels
Game: Dodgeball.

Monday 2/20/17 & Tuesday 2/21/17

W/Up: 3 rounds, 20 seconds each, of: jump rope, squats, holds on the bar.
Skill: Hollow rock/superman, stink bug.
WOD: AMRAP in a given time of:
5 burpees
5 shuttle sprints
5 donkey kicks
Game: TBD

No School on Thursday 2/16 or Friday 2/17!!

Wednesday 2/15

Game Day

Monday 2/13 and Tuesday 2/14

W/Up: Limbo! (Athletes do 3 reps of an exercise prior to a limbo under thePVC pipe.)
Skill: Pull-up, monkey hang.
WOD: AMRAP in a given time of:
10 wall-ball shots
carioca to the pull-up bar
6 monkey hangs
carioca back
Game:

Tuesday 2/7 /17 to Friday 2/10/17

Health lesson on Nutrition; watch documentary on Sugar

Monday 2/6/17

W/Up: Reciever route in groups of 4
WOD:  Stay in groups of 4 AMRAP in a given time of 4 minutes:
5 wall-ball shots
5 push-ups
5 seconds T-plank hold right
5 second T-plank hold left
Game: Capture the flag

Friday 2/3/17

Mobility/Stretching and Game

Wednesday 2/1/17 and Thursday 2/2/17

W/Up: Stop on 25: class performs synchronized jumping jacks with theteacher counting for the first 15 reps. Then the class will attempt tocontinue without talking to 25 and stop at the exact same time.
Skill: Hanging power clean, wall-ball work.
WOD: AMRAP in a given time of: 5 min
7 hanging power cleans
10 mountain climbers
7 front squats with wall ball
10 mountain climbers
Game: TBA

Monday 1/30/17 & Tuesday 1/31/17

W/Up: Power of 10s: 10 lunges, 10 jumping jacks, 10 bucking broncos, 10 box
jumps.
Skill: Hanging power clean, sumo deadlift high pull.
WOD: AMRAP in a given time of:
10 sumo deadlift high pulls
10 sit-ups
10 shuttle sprints
Game: Basketball tournament

NEW SEMESTER

Friday 1/27/17

NO School Last day of 1st Semester!!!!

Monday 1/23 to Thursday 1/26

PARKOUR UNIT:  Perform your routines live and share your videos in class

Friday 1/20/17

Alpine Ski Day on Mountain

Monday 1/16 to Thursday 1/19

PARKOUR UNIT:  Work with Group on routine and practice, get your videos completed.  Routine due on paper Wednesday for 8B and 7th grade, due Thursday for 8A and 6th grade.

Friday 1/13/17

Alpine Ski Day on Mountain

Monday 1/9/17 to Thursday 1/12/17

PARKOUR UNIT:  Corkscrew Pop-up, Step Vault, Turn Vault, Wall Run, Forward Drop, Monkey or King Kong Vault, Lateral Vault

Friday 1/6/17

Alpine Ski Day on Mountain

Monday 1/2/17 to Thursday 1/5/17

PARKOUR UNIT:  Straight Landing, Basic Roll, Standing Precision Jump, Staggered Landing

Friday 12/16

AM classes game and PM classes Christmas Party!

Wednesday 12/14 and Thursday 12/15

W/Up: 3 rounds of: 3 wall walks, 3 cartwheels, 3 ab mats.
Skill: Deadlift.
WOD: AMRAP in a given time of :
1 cartwheel
5 deadlifts
10 jump-rope skips
15 jumping jacks
Game: 

Monday  12/12 and Tuesday 12/13

W/Up: Catch-throw-catch: With kids in a horseshoe-shaped line, the coach throws a ball and the athletes catch and throw it back. If the catch is missed, the athlete does 3 squats and jumps back into the game.
Skill: Sumo deadlift.
WOD: 3 rounds of:
7 sumo deadlifts
lunge 5 m to box
7 box jumps
backward lunge to start
Game: Traditional Capture the Flag

Friday 12/9

Shakespeare in the WMPAC

Wednesday 12/7 and Thursday 12/8

W/Up: 3 rounds of 2 burpees, run touch wall, 2 super-slow squat, run touch wall.
Skill: Kettlebell deadlift, double-under.
WOD: 1-min. station rotation with 1-min. rest between rounds of:
jump rope
deadlift
plank
Game: TBD

Monday 12/5 and Tuesday 12/6

W/Up: 3 rounds of: 10 m of broad jump, 10 m of bear crawl, 10 m of grapevine (right), grapevine (left)
Skill: Push-up—plank games
WOD: AMRAP in a given time of:
3 push-ups
5 box jumps
7 push presses
Game: Kick ball

Friday 12/2

Games

Wednesday 11/30 and Thursday 12/1

W/Up: 3 rounds of: 2 cartwheels, 5 squats, 5 sit-ups, 5 pull-ups.
Skill: Handstands and wall-ups.
WOD: AMRAP in a given time of:
1 wall-up
10 m of frog hop
3 wall-ball shots
Game: Floor Hockey

Friday 11/18-Tuesday 11/29 Thanksgiving Break

Wednesday 11/16 and Thursday 11/17

W/Up: Wide-receiver Frisbee catch—run to a cone, turn and catch the
Frisbee.
Skill: Stinkbug-walk around the box—in a stinkbug position with toes on
box, walk hands 180 degrees around the box and then reverse directions
back to starting point.
WOD: AMRAP in a given time of:
7 deadlifts
5 m of inverted roving plank
3 pull-ups
Game: Basketball

Monday 11/14 and Tuesday 11/15

W/Up: Station rotation: battle ropes, air squat, mountain climber, sit-up,
jumping jack.
Skill: Press.
WOD: AMRAP in a given time of:
10 shoulder presses
10 box jumps
50 m run
Game: Flag Frisbee

Thursday 11/10 and Friday 11/11

Outside Game and Friday Veteran’s Assembly

Wednesday 11/9

W/Up: 400-m skill run—dynamic run work

Skill: Running form
WOD: AMRAP in a given time of:
1 squat
1 burpee
run a 100 m
Add a repetition to each movement after each completed lap.   2 squats, 2 burpees, run a 200 m, 3 squats, 2 burpees, run a 300 m…
Game:

Tuesday 11/8 ELECTION DAY 

W/Up: 400-m skill run—stop every 20 m to do a movement (squats, jumping jacks, etc.).
Skill: Deadlift—good mornings.
WOD: AMRAP in a given time of:
1 kettlebell deadlift
1 burpee
run a lap
Add a repetition to each movement after each completed lap.
Game:

Basketball

Monday 11/7 NO SCHOOL!

Thursday 11/3 and Friday 11/4 End of 1st Quarter (All missing/make-up work due)

W/Up: Animal walks: inchworms, bear crawl, leapfrogs, crab walks, bunny
hops.
Skill: Front squat.
WOD: Tabata mash-up (20 seconds on, 10 seconds off, alternating intervals of each couplet): front squats/push-ups, Supermans/burpees
Game: 

Tuesday 11/1 and Wednesday 11/2

W/Up: Dot drill.
Skill: Air squat.
WOD: AMRAP in a given time of:
5 push-ups
10 air squats
15 m of bear crawl
Game: Kickball or Crazy Kickball

Monday 10/31 Those done Halloween Backboard Dodgeball 1/2 Court

Friday 10/28 and Monday 10/31 CrossFit Kids Test Quarter 1

Wednesday 10/26 & Thursday 10/27

W/Up: 3 rounds of: 20 seconds of jump rope, 20 seconds of squat thrusts, 20 seconds of sit-ups.
Skill: Cartwheels—”X marks the spot”: mark Xs on the floor where hand and feet contact.
WOD: Partner AMRAP in a given time—one partner holds plank position while the other completes the following:
3 cartwheels
10 lunge steps
Partners switch positions and repeat.
Game:

Monday 10/24 & Tuesday 10/25

W/Up: “4 Station relay”: divide kids behind one of four cones positioned in a diamond shape. Start a baton at opposite ends of the diamond. Each player runs the baton to the next cone and then lines up behind that cone. Play resets when one baton catches the other.
Skill: Slow-motion forward roll.
WOD: AMRAP in a given time of:
2 forward rolls
4 burpees
6 kettlebell swings
8 lateral hops
Game: Dog Catcher

Thursday 10/20 and Friday 10/21  NO SCHOOL

Wednesday 10/19  Game

Monday 10/17 and Tuesday 10/18

W/Up: AMRAP in a given time of: 3 handstand kick-ups, 20 single-unders.
Skill: Thrusters
WOD: In teams of 4, complete 3 rounds of 30 seconds each of:
Jog a lap
T push-ups
thrusters
pull-ups
Rest 1 minute between rounds.
Game:  Basketball

Thursday 10/13 and Friday 10/14

W/Up: CrossFit Kids baseball: forward roll, bear-crawl to first base, lungewalk to second base, roving-plank to third base, grapevine to home base and throw a dodgeball into a garbage.
Skill: Push press—wall drill: facing a wall, perform push presses with elbows slightly touching the wall.
WOD: 3 rounds of:
7 dumbbell hanging power cleans
3 box jump up and overs (12 in. or less)
7 push presses
10 m backpedal
Game: TBD

Tuesday 10/11 & Wednesday 10/12

W/Up: Players run around a circle of cones in the middle of the room. When “freeze!” is called, a location in the room is yelled out along with a certain number of reps of a movement to be performed there. Players go to the designated place, complete the reps, and then return to running in a circle.
Skill: Press—overhead plate relay: Hold a lightweight plate overhead while
moving.
WOD: AMRAP in a given time of:
10 lunge steps
10 shoulder presses
10 sit-ups
Game:  Racquet Whack-it

Thursday 10/6 to Monday 10/10

Games:  Basketball and Badminton, Fieldtrip Tepee Creek respectively

Wednesday 10/5                                                         HOMECOMING FLOATS & Festivities

 Monday 10/3 & Tuesday 10/4

W/Up: “Roll the dice” —use dice to determine how many reps of a given
movement to do.
Skill: Deadlift set-up on a kettlebell, pull-ups superman to hollow
WOD: AMRAP in a given time of:
5 deadifits
3 pull-ups
1 cartwheel
Game: Choice

DAY 7 Thursday 9/29 & Friday 9/30                                   Health in Weightroom

DAY 6 Wednesday 

W/Up: Alternating Tabata: squats and donkey kicks.
Skill: Sumo deadlift high pull—4 then 3-step sequence.
WOD: AMRAP in a given time of:
3 pull-ups
6 sumo deadlift high pulls
9 single-unders
Game:  Basketball

DAY 5 Monday 9/26 & Tuesday 9/27

W/Up: Wide-receiver Nerf football catch—run to a cone, forward roll, turn and catch the football.
Skill: Pull-up—suspended shrugs, refresh on deadlift w/PVC
WOD: AMRAP in a given time of :
4 monkey hangs
8 deadlifts
12 lateral hops
Game: Crazy Kickball

DAY 4 Wednesday 9/21 & Thursday 9/22

W/Up: “Switch” drill—each time the trainer calls “switch,” transition between
the following movement pairings: Round 1: crab walk and bear crawl;
Round 2: lunge walk and high-knee skip.
Skill: Front squat—“Front-Rack Reverse Limbo”: the limbo stick functions as
a trainer shelf. Each time athletes get to the front of the line, the PVC
shelf gets higher; athletes must keep elbows above the shelf.
WOD: 10-9-8-7-6-5-4-3-2-1 reps of:
front squats
push-ups
Game: CRAZY KICKBALL
NUMBER OF ATHLETES THAT CAN BE ACCOMMODATED
8+
EQUIPMENT/PROP REQUIREMENTS
1 Gator Skin ball (or other soft material)
Chalk or tape to mark the floor
1 cone
DESCRIPTION OF GAME (SET-UP, RULES, CHOREOGRAPHY)
This game is similar to a regular game of kickball with a few twists. For set-up, there are only two bases: home plate (marked with chalk or tape) and another (marked with a cone) where second base would usually be. Divide athletes into two teams. One team begins as the kicking team and the other starts in the field. Play begins with a field player (or trainer) rolling the ball to the kicker. Each kicker gets one roll and may kick in any direction; there are no foul balls. After the player kicks the ball he or she will run to the other base, touch it and either stay or return home. If a player returns home, unlike conventional kickball/baseball, he or she may either choose to end the turn or return back to the other base. A run is scored every time home plate is touched (note: as an inning progresses, there may
be more than one base runner at a time). For every kick, athletes may score any amount of runs for their team until the ball returns to the pitcher or there is an out. Play continues until the fielding team achieves three outs. Outs can be made in the following ways: 1) by tagging a runner, 2) catching a kicked fly ball, or 3) throwing the ball and hitting a base runner. When the fielding team gets three outs, roles reverse and the game continues.

DAY 3 Monday 9/19 & Tuesday 9/20
W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.
Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.)
WOD: AMRAP in a given time of 7 minutes:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back
Game: Skittles

DAY 2 THURSDAY 9-15/FRIDAY 9-16                            Dynamic Warmup; Run timed mile; Mobility work; journal questions

DAY 1 TUESDAY 9-13/WEDNESDAY 9-14
W/Up: 3 rounds of: 2 forward rolls, 10 m of frog hop, 10 m of backpedal, 10 m of hurdles, 5 push-ups.
Skill: Squat—heel-balance drill. Stand with toes hanging off a plate and attempt to perform a squat without letting toes touch the ground.
WOD: AMRAP in a given amount of time of 7 minutes:
7 Air Squats,  3 burpees, 5 ab mats and run 10 m (1/2 the gym).

GAME

For Grades K-5th these are your approximate Class Timelines-
30-40 minutes total
• Whiteboard (3-5 minutes)
• Warm-up (3-5 minutes)
• Skill (5-8 minutes)
• WOD (5-10 minutes)
• Game (mandatory)

For Grades 6-8th add 10 minutes total –

• Personal Hygiene; dress out 5 min and change back 5 min