CFNS CrossFit Kids 10/30/13

WOD-

3 Rounds for Time:

20 Pumpkin Thrusters

One partner Crab Crawls with Pumpkin while the other partner 

Burpee Broad Jumps down (30 ft.) Partners rotate and come back (30 ft.)

20 Pumpkin Squats

One partner Crab Crawls with Pumpkin while the other partner 

Burpee Broad Jumps down (30 ft.) Partners rotate and come back (30 ft.)

The pumpkin is NOT allowed to touch the floor.  If at any time during the WOD the pumpkin touches the floor, both teammates must stop and collect 5  burpees.

Game- Hula Hoop Pumpkin Toss

Snack- Healthy snack while we discuss the dangers of too much sugar.  

CFNS CrossFIt Kids 10/28/13

Warm Up- Zig Zag Drills

                  Sprint Relay

WOD-

3X500 meter

2 minutes of rest between rounds

CFNS CrossFit Kids 10/24/13

Warm Up-  Plank-Go-Round

WOD- Complete the following for time!

"Dirty 30is"

30 KB Swings

30 Bench Dips

30 Lateral Jumps

30 Toes 2 Pole

30 AB Mat Sit-Ups

30 Weighted Squats

30 Push Press

CFNS CrossFit Kids 10/23/13

We will be making cards for Kaden today.

Skill
Front Squat

CFNS CrossFit Kids 10/21/13

Warm Up- Junk Yard Dog Tunnel 

WOD
Complete the following for time:
Run 50m
10 Burpees
Run 50m
9 Burpees
Run 50m
8 Burpees
Run 50m
7 Burpees
Run 50m
6 Burpees
Run 50m
5 Burpees
Run 50m 
4 Burpees
Run 50m
3 Burpees
Run 50m
2 Burpees
Run 50m
1 Burpees 

CFNS CrossFit Kids 10/17/13

Warm Up- Musical Med Ball

WOD-
6 X 200m sprints
2 minutes of rest between attempts

CFNS CrossFit Kids 10/16/13

Kaden

Warm Up-

Med Ball Circle Toss

Skill-MedBall Thruster

WOD 
"MedBall Mayhem"
Complete the following with a Partner
3 Rounds for Time:
20 Medball Push Pass 
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back
20 MedBall Thruster Pass
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back
20 Medball Sit Ups
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back.
The ball is not allowed to touch the floor!  If at anytime during the WOD the ball touches the floor, both partners will have to stop and complete 3 burpees! 

CFNS CrossFit Kids 10/10/13

Warm Up- 
line drills
zig-zag drills

Skill-
Sumo DL High Pull
Pull Up Review

WOD-
"Half Sumo Cindy"
10 min AMRAP
5 Pull Ups
10 Push Ups 
15 Sumo Deadlift high Pulls w/ Kettlebell 

CFNS CrossFit Kids 10/9/13

Warm Up-
4 Rounds:
10 Jumping air squats
5   Burpees 
20 Mountain Climbers

Skill- Dumbbell Snatch

WOD-
AMRAP in 8 min.
10 m. walking lunges down with 2 dumbbells
5 one arm snatch
10 m. walking lunges back with 2 dumbbells
5 one arm snatch
10 burpees

CFNS CrossFit Kids 10/9/13

                                                                           

Warm Up

20 Jumping Jacks

10 Burpees

Down and Back

Butt Kicks

Toe Touches

Inch Worms

High Knee

Skill-Thrusters

WOD

AMRAP in 8

5 Tire Flip and Hop Through

10 Thrusters

CFNS CrossFit Kids 10/2/13

Warm Up- Obstacle Course 

Skill- Thruster

WOD-

10 min AMRAP

10 MedBall Thrusters

50m Crab Crawls