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