CFNS CrossFit Kids 3/28/13

Easter Party!!

CFNS CrossFit Kids 3/27/13

Warm-Up- Outdoor Obstacle Course

WOD

Teams of 2 (1 works while 1 counts clock will restart for each person)

10-9-8-7-6-5-4-3-2-1

Burpees 

Kettle Bell Swings

CFNS CrossFit Kids 3/25/13

Warm Up- 
ZONE Nutrition-Protein, Carbs, or Fat Dot Drill Game

WOD-
Teams of 3
10 Med Ball Push Pass
Crab Crawl (Down & Back)
Each Team member has to Crab Crawl, down and back, to complete a round.  While one member is crawling, the other 2 are to complete as many burpees as possible.
Your score is your number of completed rounds, plus combined burpee score.

CFNS CrossFit Kids 3/21/13

Warm-Up-Line Drills

Skill-Max Height Plate Jumps 

WOD
5 Rounds
Run to pole and back
10 Pull Ups
10 Burpees

Zone Snack- 2 Block Birthday Cup Cakes

CFNS CrossFit Kids 3/20/13

Warm Up- Mat Jumps

Partner WOD
10 min. AMRAP
Wheel Barrow Walk
Buddy Carry 
Burpee Long Jumps

CFNS CrossFit Kids 3/18/13

Work Out in BIG ROOM!!

Warm-Up- Bear Crawl/Crab Walk Dot Drill Relay

Skill Work- Hand Stand Kick Ups/Push Ups/Ring Dips

WOD-

5 Wall Balls

10 Push Press

15AbMatt sit ups

CFNS CrossFit Kids

Warm-Up Stinkbug around the box

WOD-
4 Teams
Relay Style
50meter Sled Pull
10 Weighted Squats 
Team members not pulling sled must have plate locked out overhead

2 Block Snack

CFNS CrossFit Kids

Warm Up- Dot Drills

Bear Craw l=>Crab Walk =>Grape Vines

                     

Skill- Wall Balls and Kettle Bells

WOD

3min. Max Rep Stations

Wall Balls

Ab mat sit ups

Kettle Bell

Burpees

Weighted Lunges

CFNS CrossFit Kids 3/7/13

                                                            Saturday Partner WOD
Warm Up- Sled Pull Drills

Skill- Med Ball Push Pass/ Wheel Barrow Walk

Partner WOD-
AMRAP in a given amount of time
10 Med Ball Push Pass
Wheel Barrow Walk (down switch the back)

CFNS CrossFit Kids 3/6/13

Warm-Up Under Over/ Athlete Created Obstacle Course

WOD
"Dizzy Diane"
15-12-9
Deadlift
Stink Bug

Game-Dodge Ball

CFNS CrossFit Kids 3/4/13

GO GRIFF!!!!

Warm-Up- Under the Bridge

WOD-
AMRAP in given amount of time:
Kettlebell Swings


Game-
CrossFit Baseball
1st  7 squats
2nd 7 Push Ups
3rd  7 Tuck Jumps