CFNS CrossFit Kids 4/25/13

Warm-Up-CrossFit Kids LeapFrog

Skill- Farmer Carry

WOD-

Teams of 4

50m Weighted Lunge Walk

50m Crab Walk

50m Farmer Carry

Each Team will spend 2 minutes at each station completing as many rounds as possible.

One member of team must hold a med ball locked our over head the entire time.  If the ball touches the ground there is a 5 burpee penalty.

CFNS CrossFit Kids 4/24/13

Warm-Up-Obstacle Course


Skill- PVC lift review 


WOD-
AMRAP in 15
Deck of Cards
Spade-Squats
Heart-Burpees
Diamond-Push-Ups
Club-Sit-Ups
Face Cards are worth 10 reps!!

CFNS CrossFit Kids 4/22/13

Warm Up- Mixed Tabata

WOD-
Weighted Lunge Steps Down and Back
20 Push Ups
Weighted Lunge Steps Down and Back
30  Kettle Bell Swings
Weighted Lunge Step Down and Back
60  Sit ups

CFNS CrossFit Kids 4/18/13

The Saturday CrossFit Kids WOD has been moved to Jonesboro's Family Fun Center Roller Skating Rink to celebrate Max and Anna Claire's Birthday Party!!  Fun for Time!!

Warm Up- 

Bear Crawl

Lunge Steps

High Knee Skip

Frog Hop

Back Pedal 

WOD 

100 Kettle Bell Swings

EMOM 3 Burpees

CFNS CrossFit Kids 4/17/13

Warm Up-
CrossFit Basketball

Skill-Rope Climbs

WOD
12 min. AMRAP
5 Rope Climbs 
10 Wallballs
100 m run

CFNS CrossFit Kids 4/15/13

Warm Up- X2

10 Jumping Jacks

10 Squats

10 Mountain Climbers

10 Tuck Jumps

10 Push Ups

WOD 

Luke's Choice ;-)

Judah and Orma have a 2 block snack to share!!!

CFNS CrossFit Kids 4/11/13

Warm-Up- Rosie Slides

Skill- Front Squat

WOD- 
AMRAP in 12
12 Front Squats
9 Burpees
6 Kettle Bell Swings

CFNS CrossFit Kids 4/10/13

Warm-Up- Skill Review Dodge Ball

Skill- Overhead Squats

WOD

!2-9-6-3

OHS

Pull-Ups

CFNS CrossFit Kids 4/8/13

Happy Birthday Anna Claire!!

Warm Up- Birthday Girls's Choice

WOD "Anna Claire"

4 Rounds

9   Tire Jumps

20 Air Squats

13 Kettle Bell Swings

Birthday Snacks!

CFNS CrossFit Kids 4/4/13

Warm Up- Dodge Ball!!! ;-)

Skill- Review Hang Power Clean and Snatch

WOD-

Rotate stations every 90 seconds and perform 60 seconds of each movement for max reps.

Burpees 

Squats 

Sit Ups

Thrusters

Griffin and his mom are bringing a 2 Block snack today!!

CFNS CrossFIt Kids 4/3/13

Warm Up-
15m Bearl Crawl
10 Perfect Squats
15m Broad Jumps
10 Perfect Squats
15m Lunge Walk
10 Perfect Squats
15m Bacwards Run

WOD-
9 min AMRAP
25 Med Ball Squats
25 m Crab Crawl
Med Ball CAN NOT touch the ground!!  
5 Burpee Penalty if Med Ball touches the ground. 

Snack-
Orma and Judah are bringing a 2 Block Snack for a nutrition lesson!

CFNS CrossFit Kids 4/1/13

APRIL FOOLS!!! ;-)

Warm Up-Tire Flips and Sprints

Skill- Hang Power Clean

WOD
4 Rounds for Time
7 Hang Power Clean
200m run

CFNS CrossFit Kids 4/1/13

500  BURPEES for time!!!!!!!  Yay Burpees!!!