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

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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

CFNS CrossFit Kids 7/3/13

Warm Up- Musical Med Ball

Skill- 

Review Air Squat

Front Squat

WOD-

AMRAP in 10

5  Front Squats 

10 Box Jumps

CFNS CrossFit Kids 7/1/13

Warm Up-Shuttle Runs

Skill-Wheel Barrow Walk

WOD-
AMRAP in 10 min.
Run around the tires 
10 Jumping Ball Squats
Wheel Barrow Walk down and back