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