CFNS CrossFit Kids 1/30/13

Warm Up-
Hula Hoop Slam Ball

Skill-Shuttle Run

WOD-
AMRAP in given number of minutes:
Shuttle Run Down
5 Slow Squats
Shuttle Run Back
5 Push Ups
Shuttle Run Down
5 Mountain Climbers
Shuttle Run Back

CFNS CrossFit Kids 1/27/14

Warm Up-Children's Choice

WOD with parents-

7 min AMRep of Burpees

CFNS CrossFit Kids 1/23/14

Warm Up- Musical MedBall

WOD-
8 Min AMRAP
9 Air Squats
6 Burpees
3 Broad Jumps

CFNS CrossFit Kids 1/22/14

Warm Up- Junk Yard Dog

Skill- Dead Lift Review

WOD-
AMRAP in 10
5 Kettle Bell Dead lift
10 Box Jumps
Bear Crawl Down and Back

CFNS Crossfit Kids 1/20/14

Warm Up-
Dodge-ball Darts
If you hit
Blue= 5 Tuck Jumps
Yellow= 5 Jumping Ball Squats
Red= 5 Sit Ups
Green= 5 Kettle Bell Swings 
If you do not hit a target...you must complete 10 burpees!!

Skill: Hang Power Cleans

WOD
Minute 1:
1 Hang Clean
2 Bar Over Burpees
Minute 2:
2 Hang Cleans 
4 Bar Over Burpees
Minute 3: 
3 Hang Cleans
6 Bar Over Burpees
4 Hang Cleans
8 Bar Over Burpees
5 Hang Cleans
9 Bar Over Burpees
and so on until athlete is lapped by the clock

CFNS CrossFit Kids 1/16/14

Warm Up-

3 Rounds

10 Air Squats

10 Mountain Climbers

3 Broad Jumps

3 Push Ups

WOD

"Little Orphan Annie"

50-40-30-20-10

Paralette  Jumps

Sit Ups

CFNS Crossfit Kids 1/15/14

Warm Up- X2
Bear Crawl down
10 Burpess
Bear Crawl back
10 Jumping Jacks
Bear Crawl down
10 Kettlebell Deadlifts
Bear Crawl back
10 Perfect Squats

Skill- Deadlift=>Hang Power Clean=>Push Press


WOD
Cash In: 200 m Row
3 Rounds of:
9 Deadlift
6 Hang Power Clean
3 Push Press
Cash Out: 200 m Row

CFNS CrossFit Kids 1/13/14

Warm Up-Med Ball Throw Game

WOD-

Coach draws a card, athletes do the movement that correspond to that card.  Sprint down and back between each pick!!

2-Push Ups

3-Push Press

4-Thrusters

5-Front Squat

6-Back Squat

7-Burpees

8-Sit Ups

9-Kettle Bell Swings

10-Lunge Steps

 

CFNS CrossFit KIds 1/9/14

Warm Up-

Plank Crawl

Med Ball Line Toss

Skill- 

Push UP

Squat

WOD

5 Rounds

5 Push Ups

Broad Jump Down

5 Air Squats

Broad Jump Back

CFNS CrossFit KIds 1/8/14

WOD with Parents!! 

"Brenton" 

5 rounds for time

Bear Crawl 100ft

Standing Broad Jump 100ft

Do 3 Burpees after every 5 Broad Jumps

CFNS CrossFit Kids 1/2/14

Warm Up- 300m Row

Partner Ball Toss Warm Up

Skill-Toes to Bar

WOD

15 min AMRAP

 9  Toes to Bar
12 Push Jerks
15 Squats