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

Box Jumps All Round!!

Pups:

Skill/focus: Box Jumps

Warm-up:

3 Times Through:

One Leg Hops (1/2 on right, 1/2 on left)

Box Jump

Roll

Sprint

WOD:

3 RFT

One Leg Hops Down The Line

8 Box Jumps

100m Bear Crawl

Game:

Hot Potato

Cubs

Warm-up:

One Leg Hops (1/2 on right, 1/2 on left)

Box Jump

Roll

Sprint

Skill/focus: Box Jump

WOD:

With a Partner AMRepsAs Possible of 3 Rounds of”:

:45 Seconds at each station:

Station One: Box Jumps

Station Two: Squats

Station Three: Supermans

Station Four: Wall Ball Shots

Game:

Dodgeball

Tigers:

Warm-Up:

3 One Leg Hops (1/2 on right, 1/2 on left)

3 rounds: 3 buzz lightyears, 100m sprint, 3 buzz lightyears

Skill Work:

Box Jumps

WOD:

1 RFT:

25 Box Jumps

400m Sprint

25 Box Jumps

Skill Work:

Plank

Mobility

 

Laser Elbows!

Ironman has cool laser hands, why can’t we have cool laser elbows?! Today we learned how to front squat by using our laser elbows!

Pups:

Skill/focus: Front-squat

Warm-up:

Zig-zag line

Dot Drills

WOD:

2 Rounds:

:20 second stations:

Front-squats

Line Jump

Box Jumps

Leg Kicks

Game:

Hot Potato

Cubs/Tigers

Warm-up:

Zig-zag line

Dot Drills

Skill/focus:

Front Squat

WOD:

2 Rounds:

:40 second stations

Plank Walks

Box Jumps

Front Squats

Supermans

Game:

Hot Potato

Homework: (due Thursday April 26)

Create a goal to write on the goal board!

 

To Infinity And Beyond!

Day 2 at Mission CrossFit Kids was a blast! Our Pup, Cub and Tiger pack all wrecked their SECOND AMRAP! Our pack perfected their squats and learned how to do a Buzz Lightyear– for you CrossFitters that is CrossFit Kid for burpee.

Pups:

Skill/focus: squat/Buzz Lightyears

Warm-up: Jump, jump, jump around!!

WOD:

3 minute AMRAP:

8 super-slow-squats

1 log roll

1 laser line

1 Buzz Lightyear

Game:

Duck-duck-goose

Cubs/Tigers

Warm-up:

Obstacle course

Skill/focus:

Squat/Buzz Lightyears

WOD:

7 minute AMRAP:

8 super-slow-squats

1 laser line

2 lunges

1 sprint to end of the gym

2 Buzz Lightyears

Game:

Dodegball

Homework: (due Tuesday April 24th)

Draw the perfect squat: begginning, middle, end