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

CFNS CrossFit Kids 7/14/14

Warm Up:

5 arm circles backward/forward, small/big => Forward Roll => 5Super Slow Squats => 5 Mountain Climbers => 10 Vertical Jumps => 25m Shuffle => 25m Back Pedal

Skill: KettleBell Swings 

•Safe back 

•Neutral Spine 

WOD

6:00-8:00 AMRAP

5 Kettle Bell Swings

5 Push Ups

100 m Run

Game:

Farmer Carry Relay and obstacle course w/ KettleBells 

CFNS CrossFit Kids 7/10/14

Warm Up-

Barbell Gymnastics

Review Bear Complex

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Skill-Pull Ups 

       Monkey Hangs

WOD 

6-8 min AMRAP

2 Pull Ups or 4 Monkey Hangs 

6 Burpees

12 Squats

Snack-Bananas 

CFNS CrossFit Kids 7/9/14

Warm Up- Bear Crawl Obstacle Course

Skill-Bear Complex

Hang Clean

Front Squat

Push Press

Back Squat

"Smokey"

30 Bear Complex

Hang Clean⏩Push Press

⏩Front Squat⏩Push Press

Game-Bear Crawl Races

CFNS Crossfit Kids 7/7/14

Warm Up 

Cone Obstacle Relay

Skill-Push Press

WOD

6 Push Press

6 Burpees

6 Tuck Jumps

Game- Med Ball Throw for distance! 

CFNS Crossfit Kids 7/2/14

We will meet at the box an travel over to the Softball Complex with the adults for some fun in the sun!!  Bring water!! 

Warm Up- Frisbee games!! 

Team WOD

3X4 min. Rounds

Farmers and LumberJacks

Team 1: Farmers 

Team 2: Lumberjacks 

Cones will be set up in an open feild. 

The Farmers will try to keep the cones up while the Lumberjacks mission is to knock the cones down.