Oompa-Loompa!

Who has even seen “Charlie and The Chocolate Factory?” Well today at MCFKSA we got to pretend we were Oompa-Loompas and learn how to do a quick dip before our shoulder press to make one, whole, perfect push-press!

Pups:

Skill/focus:

Oompa-Loompa (Push-Press)

Warm-up:

3 Rounds:

Run—>Tumble—>Box Jump—>Run

WOD:

2 Rounds of Time:

Run

8 Squats

8 Oompa-Loompas

8 Ball Slams

Game:

Baggage

 

Cubs/Tigers

Skill/focus:

Oompa-Loompa (Push-Press)

Warm-up:

4 Rounds:

Run—>Tumble—>Box Jump—>Run

WOD:

6 Minute AMRAP

Run

12 Squats

12 Oompa-Loompas

12 Ball Slams

Game:

Baggage

 

Swing Your Bucket

Pups:

Skill/focus:

Slam Balls

Warm-up:

2 Rounds:

5 Buzz Lightyears

5 Push Press

5 Squats

WOD:

2 Rounds of Time:

5 Long Jumps

50′ Walking Lunges

5 Ball Slams

5 Tuck Jumps

Game:

“UPS”

 

Cubs/Tigers

Skill/focus:

Bucket Swing

Slam Ball

Warm-up:

Agility Ladder

2 Rounds:

8 Push Press

8 Squats

8 Tuck Jumps

WOD:

2 Rounds:

10 Long Jumps

100′ Walking Lunges

15 Bucket Swings

15 Buzz Lightyears

15 Slam Balls

15 Supermans

Game:

“UPS”

Jump For Height

Angry Gorillas Remix

Today we learned how to rock Angry Gorillas in a WOD using strong backs the whole time. Soon we will be able to do Angry Gorillas better than the big CrossFitters.

Pups:

Skill/focus:

Angry Gorilla

Warm-up:

sprint—>bear crawl—>tuck jumps—>sprint

3 Rounds:

Sprint

5 Shoulder Press

WOD:

3 RFT of:

Sprint

5 Angry Gorillas

5 Tuck Jumps

5 Sit-Ups

5 Tuck Jumps

Game:

Partner Chase

Cubs/Tigers

Skill/focus:

Angry Gorilla

Warm-up:

sprint—>bear crawl—>tuck jumps—>sprint

4 Rounds:

Sprint

5 Shoulder Press

WOD:

3 RFT of:

Sprint

10 Angry Gorillas

5 Tuck Jumps

10 Sit-Ups

5 Tuck Jumps

Game:

Partner Chase

 

 

How Angry Is Your Gorilla?

Anyone ever been to the zoo and seen gorillas? Well, there were tons of strong gorillas at the Mission CrossFit Kids San Antonio gym today! Today we learned that in order to pick things up we have to use an angry gorilla position. MCFKSA totally rocked the angry gorilla and kept nice strong chests through their whole WOD!

Pups:

Skill/focus:

Angry Gorilla

Warm-up:

army crawl—>bear crawl—>high skip—>sprint

WOD:

3 RFT of:

10 Supermans

5 Angry Gorillas

5 Tuck Jumps

Game:

Animal Soccer

Cubs/Tigers

Pups:

Skill/focus:

Angry Gorilla

Warm-up:

3 rounds:

army crawl—>bear crawl—>high skip—>sprint

WOD:

4 RFT of:

15 Supermans

10 Angry Gorillas

10 Tuck Jumps

Game:

Animal Soccer

Can You Hold The Sky?

If you have ever seen Toy Story before, you know that one of Woody’s favorite lines is “Reach For The Sky!” Well Mission CrossFit Kids SA took that to a whole new level today with the shoulder press! We learned that before we can put any weight in our hands we have to be able to hold up the WHOLE SKY on our shoulder press! That means that we have to have really strong shoulders and really strong arms or the sky will crush us!

Pups:

Skill/focus:

Shoulder Press

Warm-up:

Jump and FREEZE To A Burpee

WOD:

2 Rounds of Two Minutes of:

5 Shoulder Press

Run

5 Squats

Run

5 Box Jumps

Game:

Wagon Wheel

Cubs/Tigers

Skill/focus:

Shoulder Press

Warm-up:

3 Rounds Of:

Max Hollow Hold

100m Bear Crawl

9 Dot Jumps

WOD:

3 Rounds of 3 Minutes of:

5 Shoulder Press

Run

10 Squats

Run

5 Push Ups

Run

Game:

Wagon Wheel