CFNS CrossFit Kids 1/31/13

                   Don't Forget....CrossFit Kids Team WOD after Team WOD on Saturday!!


Warm Up: Junkyard Dog

WOD:
"Cindy"
  5 Pull Ups
10 Push Ups
15 Squats

CFNS CrossFit Kids 1/30/13

                             


Skill: Dumbell Thrusters

WOD:
3 Rounds
5  Dumbbell Thrusters
7  Push Ups
9  Side to Side Hops

3 Block Snack-ZONE Nutrition Lesson

CFNS CrossFit Kids WOD 1/28/13

                              Our kids did an Awesome Job at the Saturday Team WOD!!

Warm Up- Tire Jump and Crawl Obstacle Course

Skill: Partner Squat Clinic for New Athletes

WOD: 
5 Rounds
10 KB swings
10 Box jumps
10 Squats

CFNS CrossFit Kids 1/24/13

                                         Max...knocking out some Burpee/Plate Jumps!!!

Warm-Up: Tire Jump Relay for Time
                    
Skill:  Max Height Plate Jumps

WOD;
Teams of 2 
6 Rounds for Time
5 Tire Flips
10 Jumping Tire Burpees 

CFNS CrossFit Kids 1/23/13

Warm-Up: Obstical Course

Skill: Partner Squat Clinic
         Over Head Squat

WOD:
Partner Wod
5 Rounds for Time
7 OHS
9 Burpees on to a 45lb plate
One CrossFit kid holds plate locked out overhead while the other works.

CFNS CrossFit Kids 1/21/13

CrossFit Kids Team WOD's Saturdays.....immediately following Adult Team WOD!

Warm-Up: Hollow Rock/Superman Drill

WOD:
Tabata Circuit
Burpees 
Sit-Ups
Squats
KB Swings

CFNS CrossFit Kids 1/17/13

 

Griffin....rowing in a Team WOD with mom!

Warm Up- Obstacle Course (gonna try out our new tires ;-)

Skill-Push Press

WOD-

AMRAP in 10

10 Push Press

10 Bar Facing Burpees

Game-Musical Med Ball

CFNS CrossFit Kids 1/14/13

CFNS CrossFit Kids WOD 1/14/12 

                                          Anna Claire coaching her brother..."chest up!"

Warm Up: Wheel Barrow Walk

Skill: Sumo Deadlift High Pull

WOD: 
"SUMO Half Cindy"
  5 Pull Ups
10 Push Ups
15 Sumo Deadlift High Pulls

CFNS Kid's WOD 1/11/13

Skill: Power Snatch

WOD 

Teams of 2 Complete 

6 Rounds for time:

5 Bar Over Burpees

7 Hanging power Snatch

Sprint to tire and back.

CFNS Kid's WOD 1/9/13

CFNS CrossFit Kids WOD 1/9/13

Crab Walk Dot Drill

Skill: Review DeadLift and HandStand Push-Ups

WOD: "DIANE" 

21-15-9 DeadLift HandStand PushUps

CFNS Kid's WOD 1/7/12

10min AMRAP
In teams of 2 perform the following:
10 Clapping Pushups
15 Jumping Wallball squats
20 Air Squats