CFNS CrossFit Kids 9/30/13

Slade watching mom~"HotShot 19"

Warm Up- ZigZag Drill

Skill-Toes to Bar

WOD-

Run 200m

10 Toes to Bar

10 Box Jump

CFNS CrossFit Kids 9/26/13

Warm Up-Musical Med Ball 

Partner WOD-
12 Min. AMRAP
10 Med Ball Thruster Pass
10 Med Ball Sit Up Pass
10 Reverse Med Ball  Pass 

If the ball touches the floor.....both members of the team will do 3 burpees before continuing to the next movement. 

CFNS CrossFit Kids 9/25/13

Warm Up-
Hammie Stretch
Quad Stretch
High Knees
Butt Kicks
Toe Touches

WOD-
5 Rounds
100m Run
25 Burpees

CFNS CrossFit Kids 9/23/13

Warm Up- 
Obstacle Course with:
Forward Rolls 
Line Hops
Bear Crawls 
Crab Crawls 

SKill-Goblet Squat

WOD
5 Rounds 
200 m Run
12/5 Goblet Squats
15/5  Kettle Bell Swings

CFNS CrossFit Kids 9/20/13

Warm Up- Med Ball Circle Toss

Skill- Dumbbell Thruster

WOD-
50 m Broad Jump
20 Dumbbell Thrusters
50 m Broad Jump
20 Kettle bell Swings 

CFNS CrossFit Kids 9/18/13

Warm Up- Dragon Tails 

Skill- 

Squat Therapy!  

Push Press /OHS Review

WOD-

10 Min. AMRAP

7 Push Press

Run 100m

7 OHS

Run 100 m

CFNS CrossFit Kids 8/16/13

Warm Up- 
Skip
Side Shuffle
High Knees 
Butt Kickers

WOD 
Partner WOD
10 Min. AMRAP
5 Kettlebell swings
5 SDHP
5 Goblet Squats
1 partner will complete a full round while the other partner holds a plank postilion.  If the plank has fallen, the working partner must stop.  No work can be done unless one partner is holding the plank position.  Partners will switch when round is complete.

CFNS CrossFit Kids 9/11/13

Warm Up- Sprint Line Drills

Protein, Carb, or Fat Nutrition Dot Game

WOD-
12 Min AMRAP
9   Burpees
11 Squats

CFNS CrossFit KIds 9/9/13

Warm Up-
Cone Drills

WOD-
Partner WOD
AMRAP in 10
10 Sit ups
5 burpees
10 Lunges
5 reverse burpeees
One partner completes a round while the other partner does burpees!

CFNS CrossFit Kids 9/5/13

Warm Up- Junk Yard Dog 

WOD
Fight Gone Bad style:
Toes 2 Bar 
Jumping Air Squats
Dead Lift 
Burpees
Wall balls

CFNS CrossFit Kids 9/4/13

Warm Up- We will be in the BIG room and will warm up with the Adults tonight!


WOD-
10 min AMRAP
5 Ab mat sit ups
10 Push Ups