CFNS CrossFit Kids 1/6/14

Warm Up-Musical Med Ball

Skill- Dumbell Thrusters

WOD-

Kids will perform the following Fight Gone Bad style

Kettle Bell Swings

Dumbbell  Thrusters

AB Mat Sit Ups

Burpees

Jumping Med Ball Squats

CFNS CrossFit Kids 12/18/13

Circle Up- Talk about running, pacing and the up coming Mall-O-Thon.

Warm Up
5 Burpees
Bear Crawl
5 Burpees
Crab Crawl
5 Burpees


WOD
Partner WOD-Complete the following for time
50  Wall Balls
50 Partner Med Ball Sit Ups
50 Kettle Bell Swings
50 Wall Balls 

CFNS CrossFit Kids 12/16/13

Kids will participate in WOD with parents tonight!!

WOD

3 Rounds

1 min max Cal Row

1 min max Thruster

CFNS CrossFit Kids 12/11/13

Don't forget to turn in your paperwork for the GNC/St.Jude's Mall-O-Thon by the 11th

Warm Up- Med Ball throw for distance and chase!

Skill- Weighted Step-Ups

WOD-

20-15-10

Wall Balls

Weighted Med Ball Sit-Ups

Wall Ball Step Ups (20/12)

Kids will workout in the back with adults to avoid construction ;-)

CFNS CrossFit Kids 12/5/13

Kids Workout with Adults

Skill-Turkish Get Ups

WOD

3 Rounds

5 Turkish Get Ups

10 Lateral Jumps

CFNS CrossFit Kids 12/4/13

Christmas Tree Fun!

Christmas Cards for Kaden!

Back Squat
1/1/1/1/1/1

CFNS CrossFit Kids 12/2/13

Warm Up- Coaches Choice

Skill-Push Press

WOD:
3 Rounds for TIme:
Overhead lunge with med ball locked out overhead down 
10 Sit Ups 
10 Burpees
8 Push Press
8 Sit Ups

CFNS CrossFit Kids 11/25/13

Warm Up- Freeze Tag 
taggers freeze runners, runners must get in a pike position and someone must crawl under to unfreeze them.

SKill-Push Press

WOD-
AMRAP in 8
10 Reverse Burpees
10 Push Press
10 Wall Ball Shots

CFNS CrossFit Kids 11/20/13

Warm Up- Under the Bar Over the Bar

Skill- Plate Over Head Squats

8 Min AMRAP
10 Plate Facing Burpees
10 Plate OH Squats
Move Down and Back with Plate locked out overhead

CFNS CrossFit Kids 11/18/13

Warm Up-Sprint Relays

Skill-Thrusters

WOD-

8 min EMOM

Odd- 8 Thrusters

Even- 8 Pull Ups

Cool Down-1 min Max Rep Burpees

CFNS CrossFit Kids 11/14/13

Warm Up- Athletes Choice

Skil- Hang Squat Clean

WOD
8 min AMRAP
5 Hang Squat Clean Thrusters
5 Pull UPs

Game!

CFNS CrossFit Kids 11/13/13

Warm Up- Musical Med Ball

WOD
10 lateral Jumps over parallettes
15 Sit Ups
20 Kettlebell Swings
30 Burpees
Bear Crawl Down and Back

CFNS CrossFit Kids 11/11/13

A huge thanks to all our CrossFit Kids who came out to support our team at HOA this weekend!!

Warm Up- Hula Hoop Hop Obsitacle Course

Skill- Snatch

WOD
HOA Inspired 
"Isabel" 
30 snatches for time

CFNS CrossFit Kids 11/7/13

HOA5 This weekend!!

Warm Up- Parallettes Paradise  Obstacle Course

Skill-L-Sit

WOD 
AMRAP in 8 min,
10 Lateral Parallette Hops
10 AB mat sit ups
5 Parallette Push-Ups

CFNS CrossFit Kids 11/6/13

Warm Up- 
5 m. Shuttle Run
5 Slow Squats
5 m. Shuttle Run
5 Push Ups
5 m. Shuttle Run
5 Mountain Climbers 

Skill- Front Squat

WOD
8 Min. AMRAP
10 Box Step Ups with dumbbells
10 Front Squats

CFNS CrossFit Kids 11/4/13

Warm Up- Hula Hoop Jump Rope

Skill-Shoulder Press

WOD
3 Rounds for TIme:
100m Row
6 Shoulder Press
9 Box Jumps

CFNS CrossFit Kids 10/30/13

WOD-

3 Rounds for Time:

20 Pumpkin Thrusters

One partner Crab Crawls with Pumpkin while the other partner 

Burpee Broad Jumps down (30 ft.) Partners rotate and come back (30 ft.)

20 Pumpkin Squats

One partner Crab Crawls with Pumpkin while the other partner 

Burpee Broad Jumps down (30 ft.) Partners rotate and come back (30 ft.)

The pumpkin is NOT allowed to touch the floor.  If at any time during the WOD the pumpkin touches the floor, both teammates must stop and collect 5  burpees.

Game- Hula Hoop Pumpkin Toss

Snack- Healthy snack while we discuss the dangers of too much sugar.  

CFNS CrossFIt Kids 10/28/13

Warm Up- Zig Zag Drills

                  Sprint Relay

WOD-

3X500 meter

2 minutes of rest between rounds

CFNS CrossFit Kids 10/24/13

Warm Up-  Plank-Go-Round

WOD- Complete the following for time!

"Dirty 30is"

30 KB Swings

30 Bench Dips

30 Lateral Jumps

30 Toes 2 Pole

30 AB Mat Sit-Ups

30 Weighted Squats

30 Push Press

CFNS CrossFit Kids 10/23/13

We will be making cards for Kaden today.

Skill
Front Squat

CFNS CrossFit Kids 10/21/13

Warm Up- Junk Yard Dog Tunnel 

WOD
Complete the following for time:
Run 50m
10 Burpees
Run 50m
9 Burpees
Run 50m
8 Burpees
Run 50m
7 Burpees
Run 50m
6 Burpees
Run 50m
5 Burpees
Run 50m 
4 Burpees
Run 50m
3 Burpees
Run 50m
2 Burpees
Run 50m
1 Burpees 

CFNS CrossFit Kids 10/17/13

Warm Up- Musical Med Ball

WOD-
6 X 200m sprints
2 minutes of rest between attempts

CFNS CrossFit Kids 10/16/13

Kaden

Warm Up-

Med Ball Circle Toss

Skill-MedBall Thruster

WOD 
"MedBall Mayhem"
Complete the following with a Partner
3 Rounds for Time:
20 Medball Push Pass 
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back
20 MedBall Thruster Pass
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back
20 Medball Sit Ups
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back.
The ball is not allowed to touch the floor!  If at anytime during the WOD the ball touches the floor, both partners will have to stop and complete 3 burpees! 

CFNS CrossFit Kids 10/10/13

Warm Up- 
line drills
zig-zag drills

Skill-
Sumo DL High Pull
Pull Up Review

WOD-
"Half Sumo Cindy"
10 min AMRAP
5 Pull Ups
10 Push Ups 
15 Sumo Deadlift high Pulls w/ Kettlebell 

CFNS CrossFit Kids 10/9/13

Warm Up-
4 Rounds:
10 Jumping air squats
5   Burpees 
20 Mountain Climbers

Skill- Dumbbell Snatch

WOD-
AMRAP in 8 min.
10 m. walking lunges down with 2 dumbbells
5 one arm snatch
10 m. walking lunges back with 2 dumbbells
5 one arm snatch
10 burpees

CFNS CrossFit Kids 10/9/13

                                                                           

Warm Up

20 Jumping Jacks

10 Burpees

Down and Back

Butt Kicks

Toe Touches

Inch Worms

High Knee

Skill-Thrusters

WOD

AMRAP in 8

5 Tire Flip and Hop Through

10 Thrusters

CFNS CrossFit Kids 10/2/13

Warm Up- Obstacle Course 

Skill- Thruster

WOD-

10 min AMRAP

10 MedBall Thrusters

50m Crab Crawls 

CFNS CrossFit Kids 9/30/13

Slade watching mom~"HotShot 19"

Warm Up- ZigZag Drill

Skill-Toes to Bar

WOD-

Run 200m

10 Toes to Bar

10 Box Jump

CFNS CrossFit Kids 9/26/13

Warm Up-Musical Med Ball 

Partner WOD-
12 Min. AMRAP
10 Med Ball Thruster Pass
10 Med Ball Sit Up Pass
10 Reverse Med Ball  Pass 

If the ball touches the floor.....both members of the team will do 3 burpees before continuing to the next movement. 

CFNS CrossFit Kids 9/25/13

Warm Up-
Hammie Stretch
Quad Stretch
High Knees
Butt Kicks
Toe Touches

WOD-
5 Rounds
100m Run
25 Burpees

CFNS CrossFit Kids 9/23/13

Warm Up- 
Obstacle Course with:
Forward Rolls 
Line Hops
Bear Crawls 
Crab Crawls 

SKill-Goblet Squat

WOD
5 Rounds 
200 m Run
12/5 Goblet Squats
15/5  Kettle Bell Swings

CFNS CrossFit Kids 9/20/13

Warm Up- Med Ball Circle Toss

Skill- Dumbbell Thruster

WOD-
50 m Broad Jump
20 Dumbbell Thrusters
50 m Broad Jump
20 Kettle bell Swings 

CFNS CrossFit Kids 9/18/13

Warm Up- Dragon Tails 

Skill- 

Squat Therapy!  

Push Press /OHS Review

WOD-

10 Min. AMRAP

7 Push Press

Run 100m

7 OHS

Run 100 m

CFNS CrossFit Kids 8/16/13

Warm Up- 
Skip
Side Shuffle
High Knees 
Butt Kickers

WOD 
Partner WOD
10 Min. AMRAP
5 Kettlebell swings
5 SDHP
5 Goblet Squats
1 partner will complete a full round while the other partner holds a plank postilion.  If the plank has fallen, the working partner must stop.  No work can be done unless one partner is holding the plank position.  Partners will switch when round is complete.

CFNS CrossFit Kids 9/11/13

Warm Up- Sprint Line Drills

Protein, Carb, or Fat Nutrition Dot Game

WOD-
12 Min AMRAP
9   Burpees
11 Squats

CFNS CrossFit KIds 9/9/13

Warm Up-
Cone Drills

WOD-
Partner WOD
AMRAP in 10
10 Sit ups
5 burpees
10 Lunges
5 reverse burpeees
One partner completes a round while the other partner does burpees!

CFNS CrossFit Kids 9/5/13

Warm Up- Junk Yard Dog 

WOD
Fight Gone Bad style:
Toes 2 Bar 
Jumping Air Squats
Dead Lift 
Burpees
Wall balls

CFNS CrossFit Kids 9/4/13

Warm Up- We will be in the BIG room and will warm up with the Adults tonight!


WOD-
10 min AMRAP
5 Ab mat sit ups
10 Push Ups 

CFNS CrossFit KIds 8/29/13

Warm Up- 
Obstical Course

WOD
AMRAP in 8
10 Partner Burpee Throws
10 sit up ball passes
10 broad jumps

Game-Monkey in the Middle

CFNS CrossFit Kids 8//28/13

Warm Up- 
3 rounds
2 Forward Rolls
15 m Line Hop
10 m Barrel Rolls
15 m Lunge Walk

Partner WOD 
AMRAP
10 Ball Passing Sit Ups
10m Side Shuffle Chest Pass
10 Overhead Backwards Passes
10 Toes to Bar

CFNS CrossFit Kids 8/26/13

Warm Up- 

PVC pass thorough

Bear Crawls

Grapevines

5 Burpees

10 Mountain Climbers

5 Push-Ups

Skill-Front Squat

WOD- 

5 Front Squats

7 Push Press

9 Lateral Hops

CFNS CrossFit Kids 8/22/13

20m High Knee Skipping
20m Back Pedaling
20m Bear Crawl
20m Crab Crawl Broad Jump
20m Sprint 

Skill: Overhead Squat

WOD
"Little Nancy"
5 Rounds
10 OHS
100mrun

CFNS CrossFit Kids 8/19/13

Warm Up-Mixed Tababta

Skill- Med Ball Clean

WOD-
Line Up across from partner.  While one partner does Med Ball Cleans the partner does 7 sit-ups. Using an overhead pass, the ball is thrown to the other partner and the roles are reversed. Once the ball is passed back to the original partner, the reps decrease by 1so that each partner does 7-6-5-4-3-2-1 of both movements

CFNS CrossFit Kids 8/14/13

Warm Up-

5 minute AMRAP

Tire Flips

WOD

Partner WOD

Complete the following with a partner for time:

60 Kettle Bell Swings

50 Squats

30 Burpees

20 Push Passes

10 Wall Ball Shots

CFNS CrossFit Kids 8/12/13

Warm Up-
AMRAP in given amount of time:
5 Tuck Jumps
Bear Crawl down and back


Partner AMRAP
10 Bounce Pass----7 Squats
10 Chest Pass------5 Push Ups
10 Overhead Pass-3 Ring Rows

CFNS CrossFit Kids 8/8/13

Warm Up- Sprint Relays

Skill- Front Squat

WOD

5 Front Squats

10 Burpees

15 Sit Ups

CFNS CrossFit Kids 8/7/13

Warm Up- Max Height Plate Jumps

Skill- Back Squat

WOD

Meghan's Favorite Things Birthday WOD

3 Rounds for time:
5 Back Squat

10 Push Up

15 Sit Ups

CFNS CrossFit Kids 8/5/13

Warm Up- Animal Relay 

Skill-Max Height Plate Jump

        Push Press

WOD

5 Plate Facing Jumping Burpees 

10 Push Press

CFNS CrossFit Kids 8/1/13

Warm Up-Tire Flip Relay

Skill- Dumbbell Thrusters

WOD

7 Dumbbell Thrusters

2 Tire Flips

100 m Run

CFNS CrossFit Kids 7/31/13

Warm Up- Target Ball

Skill-Med Ball Pass

WOD 

2X 5min. AMRAP with 2 min in between

6 Hand Release Push Ups

2 Shuttle Run

------------------------------------

6 Jumping Ball Squats 

Bear Crawl down and back 

CFNS CrossFit Kids 7/29/13

Warm Up- Sprint Races

WOD

Kids will perform the following movements "Fight Gone Bad" style:

Kettlebell Swings

Dumbbell Thrusters

ABMat sit ups

Burpees

Jumping Med Ball Squats

CFNS CrossFit Kids 7/25/13

Warm-Up- Sprint Relays

WOD-
10-9-8-7-6-5-4-3-2-1
Burpees
KettleBell Swings

GAME!!!

CFNS CrossFit Kids 7/24/13

Warm Up-Simon Says Skill Review

Skill-Dumbbell Burpees

WOD-
5 Rounds
5 Dumbbell Burpees
10 Wallballs
200 m Run

CFNS CrossFit Kids 7/22/13

Warm-Up Junk Yard Dog

Skill- 
Back Squat
Hand Stand Push Ups

WOD-
8 Minute AMRAP
5 Back Squats
10 Handstand Push Ups 
10 Tuck Jumps

CFNS CrossFit Kids 7/17/13

Warm Up- X3
10 arm circles backward
10 arm circles forward
10 Backward Overhead Throws w/ Medball
10 Medball Thruster Throws

Skill- Jumping Medball Squats

WOD-
With a Partner Complete
5 Rounds for Time:
15 Medball Push Pass
15 Jumping Medball Squats
10 Burpees

CFNS CrossFit Kids 7/15/13

Warm Up- Obstical  Course

Skill-Dead Lift

WOD-
Triple 7
7 Sit Ups
7 Dead Lifts
7 Broad Jumps

CFNS CrossFit Kids 7/11/13

Warm Up- 
Press 1,2,3,4,5
Bear Crawl
Squat 1,2,3,4,5
Crab Walk
Jumping Jacks 1,2,3,4,5

Skill- Forward Roll

WOD
5 Overhead Squat
6 Forward Rolls
7 Jumping Jacks

CFNS CrossFit Kids 7/10/13

Warm Up- 
Log Roll
Bear Crawl 
Broad Jump
Backward Lunges

Skill-Toes to Bar

WOD
5 Rounds for time
15/10 Toes to Bar
200 m Run
15/10  Push Ups
200 m Run