CFNS CrossFit Kids 11/25/13

Warm Up- Freeze Tag 
taggers freeze runners, runners must get in a pike position and someone must crawl under to unfreeze them.

SKill-Push Press

WOD-
AMRAP in 8
10 Reverse Burpees
10 Push Press
10 Wall Ball Shots

CFNS CrossFit Kids 11/20/13

Warm Up- Under the Bar Over the Bar

Skill- Plate Over Head Squats

8 Min AMRAP
10 Plate Facing Burpees
10 Plate OH Squats
Move Down and Back with Plate locked out overhead

CFNS CrossFit Kids 11/18/13

Warm Up-Sprint Relays

Skill-Thrusters

WOD-

8 min EMOM

Odd- 8 Thrusters

Even- 8 Pull Ups

Cool Down-1 min Max Rep Burpees

CFNS CrossFit Kids 11/14/13

Warm Up- Athletes Choice

Skil- Hang Squat Clean

WOD
8 min AMRAP
5 Hang Squat Clean Thrusters
5 Pull UPs

Game!

CFNS CrossFit Kids 11/13/13

Warm Up- Musical Med Ball

WOD
10 lateral Jumps over parallettes
15 Sit Ups
20 Kettlebell Swings
30 Burpees
Bear Crawl Down and Back

CFNS CrossFit Kids 11/11/13

A huge thanks to all our CrossFit Kids who came out to support our team at HOA this weekend!!

Warm Up- Hula Hoop Hop Obsitacle Course

Skill- Snatch

WOD
HOA Inspired 
"Isabel" 
30 snatches for time

CFNS CrossFit Kids 11/7/13

HOA5 This weekend!!

Warm Up- Parallettes Paradise  Obstacle Course

Skill-L-Sit

WOD 
AMRAP in 8 min,
10 Lateral Parallette Hops
10 AB mat sit ups
5 Parallette Push-Ups

CFNS CrossFit Kids 11/6/13

Warm Up- 
5 m. Shuttle Run
5 Slow Squats
5 m. Shuttle Run
5 Push Ups
5 m. Shuttle Run
5 Mountain Climbers 

Skill- Front Squat

WOD
8 Min. AMRAP
10 Box Step Ups with dumbbells
10 Front Squats

CFNS CrossFit Kids 11/4/13

Warm Up- Hula Hoop Jump Rope

Skill-Shoulder Press

WOD
3 Rounds for TIme:
100m Row
6 Shoulder Press
9 Box Jumps