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

 

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

Just a reminder, there are no more Saturday morning classes at Mission CrossFit Kids. Saturday classes will start up again at a later date. Have a wonderful Memorial Day Weekend! Stay active and rock some Buzz Lightyearby while you wait for the BBQ.

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

Today we worked on the movement of the kipping pull-up! Just holding the bar is a lot tougher than it looks- monkeys make it look so easy!

The Pack:

Warm-Up:

Plyos Around The Square

Skill Work:

Pull-Ups

Hollow Hold to Superman

WOD:

4 Min AMRAP:

8 Box Jumps

10 Jumping Jacks

8 Squats

100m Run

Game:

Bear Crawl Relays

CrossFit Soccer

Skill Work:

Plank Holds

 

Today our pack worked on muscle ups from our knees! Soon we will be doing muscle ups no problem!

Pups:

Skill/focus: Muscle-Up Progression

Warm-up:

Square Running Drills

WOD:

AMRAP

Line Jumps

Forward Rolls

Game:

Duck, Duck, SQUAT!

Cubs/Tigers

Skill/focus: Muscle-Up Progression

Warm-up:

Square Running Drills

WOD:

5 Minute AMRAP:

20 Line Jumps

6 Push-Ups

9 Wall-Ball Shots

Game:

Squat Freeze Tag

Our Pack has mastered the squat movements so it is time to movement on to the push-up! Today we learned about how bridges hold cars- a good push up position is just like a bridge: if you stick your rear too high in the air you make a mountain which is too hard for the cars to get up, and if you let your rear sink below your legs you make a valley and the cars get stuck in the middle of your back. We have been doing lots of work on our planks to make sure that we have a rocking strong push up starting and ending position.

Pups:

Skill/focus: Push Up

Warm-up:

Stations:

Line Jumps

Box Jumps

Sprints

WOD:

3 RFT

10 Box Jumps

:10 Plank Hold

10 Wall Push-Ups

Game:

CrossFit Baseball

Base One: 5 Squats

Base Two: 10 Line Jumps

Base Three: 5 Wall Push-Ups

Base Four: Sprint

Cubs

Skill/focus: Push Up

Warm-up:

Stations:

Line Jumps

Box Jumps

Sprints

WOD:

3 RFT

10 Box Jumps

:15 Plank Hold

10 Band Push-Ups

Game:

CrossFit Baseball

Base One: 5 Squats

Base Two: 10 Line Jumps

Base Three: 5 Wall Push-Ups

Base Four: Sprint

Tigers:

Skill/focus: Push Up

Warm-up:

Stations:

Line Jumps

Box Jumps

Sprints

WOD:

4 RFT

10 Box Jumps

:15 Plank Hold

10 Wall Push-Ups

Game:

CrossFit Baseball

Base One: 5 Squats

Base Two: 10 Line Jumps

Base Three: 5 Wall Push-Ups

Base Four: Sprint

Cash-Out:

Bar Holds For Grip Strength

Sabertooth:

Warm-Up:

Plyos

Skill Work:

Push Up

4 Rounds Of:

8 Incline Push Up

8 Decline Push Up

WOD:

4 RFT:

10 Box Jumps

:30 Top Plank Hold

:20 Max Push-Ups

Skill Work:

Pull Ups

:30 Hollow Holds

15 Supermans

Mobility

Banded Arm Stretch

Child’s Pose

Cash-Out

Partner Sit-Ups