CubFit

Summer School Day 11 Gymnastics Day 6 CrossFit Day 9

 

	Summer School	Ages 5-7	Ages 3-4	CrossFit Methods
WU	What Time is it Mr.Fox	What Time is it Mr.Fox	What Time is it Mr.Fox	3 Straight body ups and slow lowers Planche or frog 10 count 10 DUs or 40 singles
Balance	V-sit	V-sit	V-sit
WOD	50 squats	Pull/Push up max	3 rounds 3 Burpees 1 lap	21–15-9 Press @ 95# Knee – Elbows Kettle Bell Swings @1.5 poods
Focus	Handstands Flop Downs Front Handspring	Handstands Flop Downs Front Handspring	Tent City Obstacle course Parkour jump and land/roll
Partner	Helping a friend up	Helping a friend up	Helping a friend up
Game /Fun	Sharks and minnows	Sharks and minnows	Turkish stand
Cash out			Parachute

 

Gymnastics Day 10 CrossFit Day 8

The Beetles work on Monkey Swings

	Summer School	CrossFit Methods
WU	Jail break tag	12-9-6 OHS Push ups Pull ups rows
Balance	L-sit
WOD	3 rounds 5 push ups and run a lap	Helen 400 meter run; 1.5 pood Kettlebell swing x 21; Pull-ups 12 reps
Focus	Casting Pull over Back hip circle Vaulting over a rope
Partner
Game /Fun	parachute
Cash out

 

  Gymnastic 10 CrossFit 8

Summer School 9 Gymnastics 5 and CrossFit 7

Handstand Practice. 

	Summer School	Ages 5-7	Ages 3-4	CrossFit Methods
WU	Joe Henry gymnastic warm up	Zombi tag	Zombi tag	30 sec . AMRP Pull ups Push ups 20 “ Box jump
Balance	Tripod	Tripod	Tripod
WOD	3 rounds 3 pull ups 3burpees 3 E-K	Push up and pull up max	3 rounds push ups and lap	9-7-5 Muscle Ups 135 Snatch squat
Focus	Catching the bar   Pull Over	Catching the bar   Pull Over	Catching the bar   Pull Over
Partner	Lighthouse	Lighthouse	Lighthouse
Game /Fun	Obstacle Course	Around the World	Around the World
Cash out	Parachute	2 min progressive push up and hopping	Parachute

 

  Summer School 9 Gymnastics 5 and CrossFit 7

Summer School Day 8, and Crossfit Day 6

The "Blasters" do airplane scales.

 

	Summer School	CrossFit Methods
WU	Joe Henry gymnastic warm up	2 Minutes 1 burpee more each run down court. AMRP
Balance	Handstand
WOD	3 rounds 3 pull ups 3burpees 3 E-K	Cleans 3 3 3 3 3 3 3
Focus	Partner Skills   Straddle Travel
Partner
Game /Fun	Obstacle Course
Cash out

 

  Summer School 8 and CrossFit 6 

Summer School Day 7, Gymnastics Day 4, Crossfit Day 5

Eric having fun on the rings.

 

Summer School 5-7 3-4 CrossFit methods WU What Time is it Mr.Fox What Time is it Mr.Fox What Time is it Mr.Fox 20 sec AMRP pull ups, push ups, box jumps on a 14” Balance Wall walk up Y scale Y scale   WOD Burpees for 1 min AMRP 30 squats 20 squats Handstand push ups and L-Pull ups  15-1 13-3 11-5 9-7 7-9 5-11 3-13 1-15     Focus Cartwheel Day P-Bar Penquin walk Cartwheel Day P-Bar Penquin Cartwheel Day   P-Bar Penquin walk Partner  All 4 balance All 4 balance All 4 balance Game /Fun Zombi Tag Zombi Tag T-Scale and walking Zombi Tag T-Scale and walking Cash out   Max pull ups or 10 jumpers

Summer School Day 6, Gymnastics Day off, Crossfit Day 4

Mia held a v-sit for 1 minute and could have gone a lot longer.

 

	Summer School	CrossFit methods
WU	Joe Henry floor	15-10-5 Box jumps p- bar or ring push ups
Balance	Straddle sit
WOD	3 rounds 10 knees to elbows	Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 1 8 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
Focus	Review handstand Kong vault Skin the cat Kipping pull up
Partner	Shoulder stand
Game /Fun
Cash out	Box jumps in 30 sec AMRP

 

 

 

 

Summer School Day 5, Gymnastics Day 3, Crossfit Day 3

James doing doing the "Birds Nest."

 

	Summer School	5-7	3-4	CrossFit methods
WU	Joe Henry floor	Jail break tag	Jail break tag Inch worm	Handstand Skin the cat Dive roll l-sit
Balance	Y scale	airplane	airplane
WOD	Max pull ups	3 rounds 5 burpees touch the wall		5 rounds -135# deadlift 15 reps -10 ring dips
Focus	Safety roll + jumping off heights Knee to elbow Ring station	Handstands	Handstands Wall walk ups
Partner		Shoulder stand	Wheel borrow
Game /Fun		Straddle sit	parachute
Cash out		Vaulting over a box AMRP 30 sec.

Summer School Day 4

 

	Summer School
WU	Exterminator tag
Balance	Airplane scale
WOD	3 min AMRP 5 jumps 5 push ups 5 squats
Focus	Vaulting Backwards roll
Partner	centipede
Game /Fun	Thread the needle
Cash out	Vaulting over a box AMRP 30 sec.

Day 3 Summer School Day 2 Gymnastics and CrossFit Methods

Kendra on the move.

 

	Summer School	Ages 5-7	Ages 3-4	CrossFit Methods
WU	Joe Henry gymnastic warm up	tag	Joe Henry gymnastic warm up	3 rounds Lunge walk 5 Rowing Pull ups 5 Ring Dips
Balance	V-sit	V-sit	V-sit
WOD	50 squats	3 rounds 5 push ups 1 lap	3 rounds 5 push ups 1 lap	3 Rounds for time Deadlift 225# 21 reps Double unders 50
Focus	Handstands	Log and Forward roll	Log and forward roll Safety roll Combining skills
Partner		Flying Dutchman Small Fan	Flying Dutchman Dish rag
Game /Fun	Ring safety	Turkish stand	Turkish stand
Cash out			Show case skills

Day 2 Summer School

Look at all the great back bridges!

 WU Chinese Temple Tag

Balance     V-Seat

WOD     3 rounds

5 push ups

1 lap

Focus    Forward rolls and dive rolls

Cash out    V-Seat for time.