MONKEY BUSINESS

WARMUP -  Crossfit Soccer with Squats

FOCUS - Knee Raises, Toes to bar and jumping pull-ups


WOD: 6 knee raises
            6 bunny hops
           6 upside downs

GAME: rob the nest

Hanging Around

WARM UP : musical balls

FOCUS: Pull up bar - high knees, toes to bar and pull ups

WOD: 6 high knees
                      6 Umpa Lumpa Press
                      6 Runs

WOD: 8 rounds tabata situps

GAME: dodge ball

KETTLE BELLS

WARM UP - Musical Statues

FOCUS - Kettle Bells, hollow holds and superman holds

WOD 1 : 6 Sumo Deadlift High Pulls
               6 Russian Swings
               6 strict press left
               6 strict press right
               6 popcorns

WOD 2: Max Superman hold 
              Max Hollow Hold


GAME: Cross Cross Fit

Lets Go on an adventure!!

WARM UP - Boat trip around the world to visit the animals

FOCUS - Rowing, Power Cleans

WOD:   5 power cleans
             5 pop corns
             5 rock and rolls

GAME: dodge ball

Time to take on the adult crossfitter!!!

WARM UP: Lets get ridiculous

FOCUS: Strict press, Deadlifts, one legged squats.

WOD1 : 10 strict press
            10 dead lifts
            5 rock and rolls

WOD 2: 50 strict press for time

GAME: MYSTERY

CHIPPER TIME

WARM UP - 5 min of skipping

FOCUS - Movements for the WOD

WOD - Every two minutes change work station 
             Rowing
             Wall ball
             Squats
             Reverse Rope Climbs

GAME : Volley Ball

Split Jerk!!

WARM UP - musical balls

FOCUS - Plate Jumps, split jerks, Ropes

WOD - 10 plate jumps, 5 split jerks, 2 reverse rope climbs 

GAME - tip

Work like a farmer

WARM UP - Sally

FOCUS - Farmers Carry, Squats

WOD - 1 farmers carry
             5 squats
             5 star jumps
             10 mountain climbs


GAME - Cross Fit Says

Snatch Progression

WARM UP -  Superman holds & Hollow Holds

FOCUS - SNATCH - Hang position & High elbows

WOD -  10 mountain climbs
              10 scarcrow elbows
              10 superman rolls


GAME - MYSTERY!!!

TARZAN meets SUPERMAN!!

WARM UP - Super hero races

FOCUS - Superman holds, Tarzan Swing

WOD 1 -   2 tarzan swings
                  6 squats
                  10 mountain climbs

WOD 2 - Max Superman Hold for 5 min every break = 20 super sonic runs

GAME - stuck in the mud

RUN - RUN - RUN

WARM UP - Shuttle run 
                      3 spins
                      3 pop corns

FOCUS - Wall balls, Squats, Wall Walks

WOD 1  - 1 wall walk
                 6 wall balls
                 6 squats
                 1 shuttle run

WOD 2 - Every 30 seconds for 5 min 2 shuttle runs

GAME - crossfit soccer 

Monkey Business!!

WARM UP - Aminal races

FOCUS - Monkey hangs, high knee kicks, jumping pull ups

WOD 1 -     3 min AMRAP

                 1 Wall walk
                 5 high knees
                 5 squats

WOD 2 - Every 30 sec for 5 min 1 shuttle run

GAME - Tunnel Ball 

CFS Kids - Prowler Workout

CFS KIDS - Wall walks. One of this months focus

STRONG KID

WARM UP -  Burgener Warm up

FOCUS - Strong man stones, wall walks

WOD -     4 stones -  ground to shoulder
                 4 squats
                12 star jumps

GAME - rob the nest 

PULL THE PROWLER LIKE FRONING

WARM UP -  lets get ridiculous!!!!

FOCUS - wall walks, tall jumps, skipping

WOD 1 -       1 prowler pull
                      5 box step up and jump down
                      10 pizza hats
                      15 tall jumps

GAME -  Crossfit Soccer 

ON THE PROWL LIKE A PANTHER!

WARMUP -     Musical statues

FOCUS -          Shuttle runs, Wall Walks, Tall Jumps

WOD 1 -           As a team max prowler push in 8 minutes

WOD 2 -           3min AMRAP
                          5x 1m broad jumps
                          10x mountain climb

GAME -            Dodge Ball
                          

GAME - PACMAN

WARM UP -         Rowing - closest to 100m

FOCUS -               Shuttle runs, Wall Walks, Snatch Shrugs

WOD -                  5 min AMRAP
                              2 x 10m shuttle run
                              10 snatch shrugs
                              10 x 1m broad jump


GAME -            PACMAN