CFNS CrossFit Kids 12/29/14

Medball Toss Warm Up

WOD 

Cash In-Farmer Carry 

20-15-10

Front Squats 

GtoOH Plate Burpees

Cash Out-Farmer Carry

CFNS CrossFit Kids 12/22/14

Animal Warm Up

WOD 

Fight Gone Bad Style

Squats

DB Push Press

KB SDHP

Burpees 

Sit Ups

CFNS CrossFit Kids 12/18/14

WOD

12 Days Of Fitness

1st Day- 1 Knees to Feet

2nd Day- 2 Burpees

3rd Day- 3 Air Squats

4th Day- 4 KBS

5th Day- 5 Jumping Jacks

6th Day- 6 Box Jumps

7th Day- 7 Push Ups

8th Day- 8 DB Thrusters

9th Day- 9 Sit Ups

10th Day- 10 Pull Ups

11th Day- 11 Mountain Climbers

12th Day- 12 Tuck Jumps

CFNS CrossFit Kids 12/15/14

Warm Up- 

7 min EMOM

Junkyard Dog

Skill-Turkish Get Ups

WOD 

Not for time:

10 Turkish Get Ups

20 KTE or Sit Ups

CFNS CrossFit Kids 11/4/14

Kids will WOD with adults tonight!!!

CFNS CrossFit Kids 11/3/14

Warm Up- Plank Wars

Animal Warm Up

WOD

Team Conga Line

Team member can only over on when the person in front of them is finished.

Station #1 15 Perfect Squats

Station #2.15 Perfect Push Ups

Station #3 15 Sit Ups

Station #4 15 Burpees

CFNS CrossFit Kids 11/24/14

There will be No CrossFit Kids classes Wed. Or Thursday! 

Have a Safe & Happy Thanksgiving!!! 

Warm Up- Turkey Trott

AMRAP in 10

10 Broad Jumps 

8 Squats

6 Shoulder Press

4 Burpees

2 Plank Roll Overs

Nutrition- 

Thanksgiving meal Do's & Don'ts

CFNS CrossFit Kids 11/20/14

Warm Up-Shuttle Run Fun

Focus- Lunge Steps

WOD

3 Rounds for time

200m Row 

15 Push Press

15 Lunge Step

Game- Paper Airplane

CFNS CrossFit Kids 11/19/14

Warm Up- Frogger

WOD 

AMRAP in :4

5 Push Press

7 Broad Jumps

9 Burpees

Rest 2 min.

then.....

AMRAP in :2

5 Push Press

7 Broad Jumps

9 Burpees

Game-Athletes Choice 

CFNS CrossFit Kids 11/17/14

Kids will warm up with 

grown ups in 5:30 class!! 

Focus: Overhead Squat

WOD 

5 Rounds

10 OHS 

10 Sit-Ups

10 Burpees! 

Game: Pizza Delivery 

CFNS CrossFit Kids 11/13/14

Warm Up- Row Off!!!

WOD-

"Jacqueline"

500 m Row

30 Thrusters 

20 Pull-Ups/Ring Rows 

CFNS CrossFit Kids 11/10/14

Warm Up-Medball line drills

Focus- Medball Clean

WOD 

8min AMRAP

6 Medball Cleans

6 Burpee-Medball~Jump Over

6 Bear Hugger Jump Squats

Carry ball locked over head down to cones and back. 

CFNS CrossFit Kids

Warm Up- Junkyard Dog 8 min EMOM

Focus- Bear Complex 

WOD 

Death by Bear Complex

CFNS CrossFit Kids 11/5/14

Warm Up- Kettlebell Relay

WOD 

With 5 min in the clock

Row 250

Then as many Burpees as 

possible in time remaining.

Score =# of Burpees 

CFNS CrossFit Kids 10/28/14

Warm Up- 400m Group Run

WOD 

5 DB Thrusters

5 DB Facing Burpees 

50 ft Bear Crawl 

10 DB Thrusters

10 DB Facing Burpees

50 ft Bear Crawl

Go up by 5's as far as you can in 10 min.

Game- Freeze Tag

CFNS CrossFit Kids 10/23/14

Warm-Up:

3x or 5:00

Forward roll => bear crawl => 2 broad jumps => 5 super-slow squats => speed ladder => 10-second bar hang => 25-meter high knees => 25-meter pocket kickers

WOD:

4-5 rounds

100-meter row

6 one-arm hang dumbbell power cleans, alternating arms,

10 squats

Game- Children's Choice

CFNS CrossFit Kids 10/22/14

Warm Up- 5 min EMOM JunkYardDog 

Challenge- Wall Sits & Wall Walks

WOD 

Death by Burpees

CFNS CrossFit Kids 10/20/14

Warm Up- Get Upside Down!

Challenge- Rope Climbs

WOD- 

AMRAP in 8

100m Run

10 SDHP w/kb

5 Burpees 

CFNS CrossFit Kids 10/15/14

Challenge- Max Height Jumps

Focus- Hang Power Clean

WOD-

AMRAP in 8

5 Box Jumps

7 Hang Power Cleans

9 Sit Ups

CFNS CrossFit Kids 10/15/14

 Kids will WOD with parents today!! 

CFNS CrossFit Kids 10/13/14

Warm Up-

3 rounds:
Walk 200m with 10/15# plate over head, 10 plate burpees

WOD 

Fight Gone Bad Style

Burpees

Kettlebell swings

Squats

Wallballs

Push Press

CFNS CrossFit Kids 10/9/14

Warm Up- Band Assisted Sprints

WOD

Death by 10m Sprints 

CFNS CrossFit Kids 10/7/14

Warm Up- Kids Choice

Focus- Farmer Carry 

Practice Relay

WOD 

8 min AMRAP

70m Farmer Carry

10 Medball Squats

CFNS CrossFit Kids 10/6/14

Warm Up- World War Z

Focus-Knees 2 Elbows

WOD

200m Row

10 K2E

10 Box Dips

CFNS Crossfit Kids 10-1-14

Warm Up- Freeze Tag

WOD-

With a partner

4 Rounds

30 sec on :30 sec off

Tire Flips

-then-

4 Rounds

Partner Sled Pull 

Switch at 100m

CFNS CrossFit Kids 9/29/14

Main Site Workout

Warm-Up:
3x or 5:00
Bear crawl => 5 burpees => crab walk => 5 burpees => inchworm => 5 burpees

Focus:
Front squat – focus on laser elbows throughout movement

WOD:
6:00-8:00 AMRAP
5 front squats, unloaded-8# dumbbells
5 push presses, unloaded-8# dumbbells
5 box jumps, 12”-24”

Game:
5:00-10:00
Leapfrog

CFNS CrossFit Kids 9/25/14

Warm Up-

Shuttle Run (No Measure)

set cones at 5m, 10m, 15m, 20m, 25m
run down and back to each cone for time
(suicides/line drills)

WOD 

For time- 

500m Row

CFNS CrossFit Kids 9/24/14

Warm-Up-
3:00-5:00
Freeze Tag

Focus-
Front squat – focus on elbows

WOD-
8:00-10:00 AMRAP
100-meter run
10 front squats, unloaded-8# dumbbells
5 burpees

Game:
5:00-10:00
Switch – Define a 15-meter x 15-meter playing area. Use 4 cones or 2 ropes at opposite ends as “finish lines.” Divide class into two teams. Trainer calls out a designated exercise (eg, side shuffle, frog leap, carioca, bear crawl) and players move to the opposite side as fast as possible while performing that exercise. An entire team crossing the finish line first scores a point.

CFNS CrossFit Kids 9/22/14

Warm Up- Group Jog

WOD

For time:

Start by glass door with 20 KB swings

Crab crawl to GHD's and 

complete 15 SitUps

Bear crawl to kids room and 

complete 20 DB thrusters 

Burpee Broad jump back to start and 

complete 20 kb swings. 

CFNS Crossfit Kids 9/18/14

Focus-Nutrition Activity

Warm Up- Runner Warm Up

WOD 

4X Hill Sprints

Rest 3:1 ration 

Game-Hill Sprint Races

CFNS CrossFit Kids 9/17/14

Warm Up-

Group Jog 200m
25 Jumping Jacks
20 Air Squats
15 Stretching MTN Climbers
10 Shoulder taps (high plank position)
5 Inchworm Push-ups

Focus- Follow on nutrition discussion we started Monday.  Check for homework. 

Skill- Hang Power Clean

WOD 

AMRAP in 8

20 Side Hops

4 Hang Power Cleans

6 Wallballs

CFNS Crossfit Kids 9/15/14

Focus- Food choices at school

WOD-

"Crossfit Poker"

2 – 2 turkish getups
3 – 3 thrusters
4 – 4 push press
5 – 5 burpees
6 – 6 lunge steps
7 – 7 Box jumps
8 – 8 back squats
9 – 9 KB swings
10 – 10 push-ups

Game-

Crossfit Hangman

CFNS CrossFit Kids 9/11/14

Warm Up

Bear Complex 

Skill-

Handstand Kick Ups

WOD-
8:00-10:00 AMRAP
10 hand stand kick ups! 
10 mountain climbers
10 squats

Game- Judah's Choice 

CFNS CrossFit Kids 9/10/14

Warm Up-

4 corners (No Measure)

Put cones in each corner, sprint to each, side shuffle, back pedal, etc. AMRAP for 5 min.

Skill- Test Handstand Push Ups

WOD 

With a Partner complete 

the following for time-

20 Medball Push Pass

20 Medball Thruster Pass 

20 Medball Sit Up Passes 

20 Backward Medball Passes

Run 200m with Medball

CFNS CrossFit Kids 9/8/14

Warm-Up-
10 jumping jacks => 10 lunges => 5-10 seconds in the bottom of the squat => forward roll => 2 broad jumps => 50-meter run

Skill-
Deadlift – focus on the angry gorilla

WOD-
8:00-10:00 AMRAP
4 monkey hangs
6 burpees
8 kettlebell deadlifts, unloaded-4kg

Game-
Dodgeball

CFNS CrossFit Kids 9/3/14

Warm-Up:
CrossFit Kids Volleyball – Divide class into 2 teams and position on either side of a barrier (eg, plyo-boxes) to act as a net. Kids throw a ball or balloon over the net and cannot allow it to hit the ground or they must perform a trainer-determined exercise.

WOD

AMRep

3 minute interval to:
Run 200m, then max reps burpees
then rest 3:00
3 total rounds

CFNS CrossFit Kids 8/25/14

Warm Up-

10 arm circles forward/backward =>

Bear Crawl => Forward Roll =>

2 Broad Jumps => 4 Monkey Hangs

50m Run

Skill-Front Squat

WOD 

12-9-6-3

Front Squats

Push Press

Walking Lunges

Challenge 

3X 

Max L-Sit

CFNS CrossFit Kids 8/21/14

GAME DAY!!

Water Balloon Fun!!!!

CFNS CrossFit Kids 8/20/14

Warm Up- 

Roving Plank Circle

WOD-

Partner up and go in two heats! 

20-15-10

Wall Balls

Weighted Sit-Ups w/ Wall Ball

Wall Ball Step Ups

Game-Balloon Pong

CFNS CrossFit Kids 8/7/14

Warm Up- 

Build a Fort~Move a Fort

Focus:
Press; focus on holding the sky up

WOD:
8:00-10:00 AMRAP
10 presses, unloaded-10#
10 Box Jumps

Game: Quicksand

CFNS CrossFit Kids 8/6/14

Warm-Up: Medicine ball relay

Focus:
Front squat; focus on laser elbows throughout the movement

WOD:
8:00-10:00 AMRAP
3 pull-ups or monkey hangs
9 front squats, unloaded-8# dumbbells
12 side-to-side hops

CFNS CrossFit Kids 8/4/14

Warm-Up: 3x
10 jumping jacks => 5 super-slow squats => forward roll => 5-10 seconds in the bottom of the squat

Focus:
Box jump; focus on knees out in jump and landing (on box and back on the ground)

WOD:
3-4 rounds
100-meter row
10 box jumps, 12”-24”
8 push presses, unloaded-8# dumbbells

CFNS Crossfit Kids 7/31/14

Warm Up- Junkyard Dog Conga Line

WOD- 

"Pop-Quiz"

1 minute max reps burpees
1 minute max reps thrusters #35
1 minute max rep box jumps 20″
1 minute max rep KB swings #20
1 minute max rep pullups
1 minute rest

*Math connection- graphing and simple addition. 

Game- Medicine Ball Squat Potato – Following the rules of standard Hot Potato, have the kids create a circle and begin to pass around a small medicine ball. Set a timer for 15 seconds to 1 minute. When the timer goes off whoever is holding the medicine ball does 3 squats in the middle of the circle. Play resumes.

CFNS Crossfit Kids 7/30/14

Kids will meet at Softball Complex with parents!

Warm Up-Kickball Obstacle Course

WOD 

Sprint Relay

Game: Baseball!!! 

CFNS CrossFit Kids 7/28/14

Warm Up- 

Barbell Gymnastics 

Skill- Hang Power Clean

WOD

"Emillie” 

3 rounds for time:
50m row or run
10 hang power cleans, unloaded-18#
15 air squats

CFNS CrossFit Kids 7/24/14

Warm Up- 

Head & Shoulders, Knees & Toes

Skill-Thruster

WOD 

"Little Fran"

15-10-5

Thrusters

Pull Ups 

Game- Red Light/Green Light

Snack-Watermelon 

CFNS CrossFit Kids 7/23/14

Warm Up- 

3X

Forward Roll => alligator crawl => 5 one legged side hops => Broad Jump =>  25m high knee skip => 25m side shuffle

Skill- Hang Power Cleans

WOD-

6-8 min AMRAP 

5 Power cleans

5 Burpees

Bear Crawl down and back

CFNS CrossFit Kids 7/21/14

Warm Up- Ninja Roll Obstacle Course

Skill- Squat 

WOD 

5 Rounds

10 Push Ups

10 Squats

15 m Shuttle Run

CFNS Crossfit Kids 7/17/14

Warm Up- Bring Sally Up w/Wallballs

Skill-

Handstand Kick Ups

Walk Walk Ups

Handstand

WOD 

8min AMRAP 

10 Wallballs 

2 Wall Walk Ups

CFNS CrossFit Kids 7/16/14

Warm Up-

Bring Sally Up

Skill-

Perfect Squat

Wall Climbs

WOD 

8 Min AMRAP 

10 Back Squats

200m Run

Game

Leapfrog Relay Race