CFNS CrossFit Kids 1/28/2013

Warm Up:
Shuttle Run Dot Drill                    

WOD 
3-5 Rounds
15 Squats
2 Shuttle Runs

Game: Dodgeball

CFNS CrossFit Kids 1/27/13

Warm Up- Dot Drills

AMRAP in given amount of time

9 Squats

7 Deadlifts

5 Push Ups

Game- Dodgeball

2 block Snack

CFNS CrossFit Kids

Warm Up- 
10 Jumping Jacks
10 Squats 
10 Mountain Climbers
10 Bear Crawls 
10 Broad Jumps


7min AMRAP Burpees

Game- Dodgeball

CFNS CrossFit Kids 2/21/13

                                                     

Warm Up: Tire Hop Obstical Course w/ Front Squat & Push Press Review

Team WOD:
One team member rows 150m while the other team members complete the following number of reps each of the following movements.

AMRAP in a given amount of time of:
7 Front squats (each)
7 Push Press (each)
7 Burpees (each)

Movements should be performed 1 rep each in a rotation until all members have done the designated number of reps of that exercise. The process repeats for each movement for as many rounds as possible until the time is up. As one team member completes the row, they will join the AMRAP while another teammate rows.

CFNS CrossFit Kids 1/20/13

              Ben Tracy, CFL1 Trainer and CrossFit Kid parent helping at the Team WOD!!



Warm Up- Kid created obstacle course!!

WOD
AMRAP in 12
5 Sit Ups
7 Burpee Broad Jumps
9 Squats

Game: Dodge Ball

2 Block Snack

CFNS CrossFit Kids 1/18/13

Anna Claire smiling through her AB mat sit-ups!!

Warm Up:
Bear crawl  
Grapevines
10 PVC pass-throughs
5 burpees
10 mountain climbers
5 push-ups

WOD:
Little "FRAN"
21-15-9
Thrusters
Pulll-Ups

CFNS CrossFit Kids 1/14/13

Valentine's Day!!!
Sweet 14 WOD
3 Rounds
14 Love Bugs
14 Wall Ball Hug Squats
14 Love Worms

Why I Love Crossfit-Writing Activity

Strawberry Snack

CFNS CrossFit Kids 1/13/13

Warm up:
3 Rounds
20 sec Jumping jacks
20 sec Single leg balance (10 on each leg)
20 sec Mountain climbers

WOD:
AMRAP in a given amount of time
5 Front squats
7 Push press
9 Lateral hops

CFNS CrossFit Kids 1/11/13

Warm up: Bear crawl & Crab walk “whistle drill”

Skill work: Rope Climb

Partner WOD:
As many reps as possible in a given amount of time
One partner holds a static position while the other performs as many squats as they can. Switch when the “Squatter” reaches 15 reps or their partner loses position. Rotate through the following static holds:
Monkey hang
Plank
Bottom of the squat
Reverse plank

CFNS CrossFit Kids 1/7/13

Warm Up: 10 PVC pass-throughs
                  10 jumping jacks
                  10 squats
                  10 mountain climbers
                   bear crawls
                  3 broad jumps
                 100-meter high-knee skip
Skill: Hang Power Snatch

AMRAP in 10 minutes
5 hang power snatches
7 burpees
9 pull-ups

CFNS CroossFit Kids 1/6/13

Deck of Cards WOD
Hearts- Burpees
Spades-Push Ups
Clubs- Wall Ball Jumping Squats
Diamonds- AB Mat Sit-ups

Coach flips the cards. 
Complete number on the card of the corresponding workout. 

ZONE Nutrition Lesson: 2 Block Snack

CFNS CrossFit Kids 1/4/13

Warm-up: Review Man on Fire Burpees &
Front Squat

Teams of 6
3 min at each station
2 partners Row max distance
2 partners max Front Squat
2 partners Man on Fire Burpees
Rotate
2 partners Row max distance
2 partners max Front Squat
2 partners Man on Fire Burpees
Rotate
2 partners Row max distance
2 partners max Front Squat
2 partners Man on Fire Burpees
Calculate reps from each round for total points!