CFNS CrossFit KIds 8/29/13

Warm Up- 
Obstical Course

WOD
AMRAP in 8
10 Partner Burpee Throws
10 sit up ball passes
10 broad jumps

Game-Monkey in the Middle

CFNS CrossFit Kids 8//28/13

Warm Up- 
3 rounds
2 Forward Rolls
15 m Line Hop
10 m Barrel Rolls
15 m Lunge Walk

Partner WOD 
AMRAP
10 Ball Passing Sit Ups
10m Side Shuffle Chest Pass
10 Overhead Backwards Passes
10 Toes to Bar

CFNS CrossFit Kids 8/26/13

Warm Up- 

PVC pass thorough

Bear Crawls

Grapevines

5 Burpees

10 Mountain Climbers

5 Push-Ups

Skill-Front Squat

WOD- 

5 Front Squats

7 Push Press

9 Lateral Hops

CFNS CrossFit Kids 8/22/13

20m High Knee Skipping
20m Back Pedaling
20m Bear Crawl
20m Crab Crawl Broad Jump
20m Sprint 

Skill: Overhead Squat

WOD
"Little Nancy"
5 Rounds
10 OHS
100mrun

CFNS CrossFit Kids 8/19/13

Warm Up-Mixed Tababta

Skill- Med Ball Clean

WOD-
Line Up across from partner.  While one partner does Med Ball Cleans the partner does 7 sit-ups. Using an overhead pass, the ball is thrown to the other partner and the roles are reversed. Once the ball is passed back to the original partner, the reps decrease by 1so that each partner does 7-6-5-4-3-2-1 of both movements

CFNS CrossFit Kids 8/14/13

Warm Up-

5 minute AMRAP

Tire Flips

WOD

Partner WOD

Complete the following with a partner for time:

60 Kettle Bell Swings

50 Squats

30 Burpees

20 Push Passes

10 Wall Ball Shots

CFNS CrossFit Kids 8/12/13

Warm Up-
AMRAP in given amount of time:
5 Tuck Jumps
Bear Crawl down and back


Partner AMRAP
10 Bounce Pass----7 Squats
10 Chest Pass------5 Push Ups
10 Overhead Pass-3 Ring Rows

CFNS CrossFit Kids 8/8/13

Warm Up- Sprint Relays

Skill- Front Squat

WOD

5 Front Squats

10 Burpees

15 Sit Ups

CFNS CrossFit Kids 8/7/13

Warm Up- Max Height Plate Jumps

Skill- Back Squat

WOD

Meghan's Favorite Things Birthday WOD

3 Rounds for time:
5 Back Squat

10 Push Up

15 Sit Ups

CFNS CrossFit Kids 8/5/13

Warm Up- Animal Relay 

Skill-Max Height Plate Jump

        Push Press

WOD

5 Plate Facing Jumping Burpees 

10 Push Press

CFNS CrossFit Kids 8/1/13

Warm Up-Tire Flip Relay

Skill- Dumbbell Thrusters

WOD

7 Dumbbell Thrusters

2 Tire Flips

100 m Run