CFNS CrossFit Kids 12/28/15

Warm Up-The Coin Flip

WOD

With a partner, 

complete this chipper for time:

60 Push Ups

60 KettleBell Swings

60 Squats

60 Sit Ups

60 Push Press

60 DeadLifts

60 Burpees

CFNS CrossFit Kids 12/17/15

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 12/16/15

Wam Up- Death by Burpees 

Skill-Sumo Deadlift High Pull w/ Kettlebell 

Workout 

8 Min AMRAP

SDHP w/Kettlebell

10 Sit Ups

5 Box Jumps

Rest 2 Min

5 Min AMRAP

SDHP w/Kettlebell

10 Sit Ups

5 Box Jumps

CFNS CrossFit Kids 12/14/15

Warm Up-Tabata Fun!!

Skill- Dumbbell Thrusters

WOD-

12 min AMRAP

50m Broad Jump

20 Dumbbell Thrusters

50m Btoad Jump

20 Kettlebell Swings

CFNS CrossFit Kids 12/9/15

Warm Up-

8 min EMOM

Junk Yard Dog 

Skill- Roving Plank Circle

Challenge- Max Height Plate Jumps

Partner WOD-

8 min AMRAP

5 Partner Burpees 

10 High Five Planks

360 degree Partner Roving Plank

CFNS CrossFit Kids 12/7/15

Bear Crawl down & back

10 Squats

Bear Crawl down & back

10 Push Ups

Bear Crawl down & back

10 Sit Ups

Beast League Kids & Teens

DigiComp Workout #1

5 minute AMRAP

Hand Release Burpees

Over the line..... 

CFNS Crossfit Kids 12/03/15

Warm Up-

Farmers and Lumberjacks

Challenge-

Med Ball Throw for distance

Max Height Jumps

Skill-Push Press

WOD

6 Push Press

6 Burpees

6 Tuck Jumps

CFNS CrossFit Kids 12/2/15

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!!!

CFNS CrossFit Kids 11/30/15

Warm Up-

Partner Rowling

10 X 100m frames

1 Burpee per meter over 100

WOD 

10 min AMRAP

Partner 1: 

Row max meters

Partner 2: 

Completes 1 Round

5 Burpees

10 Push Press

15 Squats

Switch 

Score = Total Meters Rowed

Game and Cool Down

CFNS CrossFit Kids 11/25/15

NO KIDS CLASS TONIGHT!! 

Have a Happy Thanksgiving & Remember.......

1 Piece of Pie = 500 Burpees!! 

CFNS CrossFit Kids 11/21/15

Warm Up- Pop Quiz

Max Reps Sit-Ups/1 min

Max Reps Squats/1 min

*Collect and record data

WOD 

Team Conga Line

AMRAP in 8 min

Station #1 10 Burpees

Station #2.10 KB Swings

Station #3.10 Sit Ups

Station #4.10 Perfect Squats 

CFNS CrossFit Kids 11/19/15

I

Warm Up- 

Garbage Ball

MedBall Crab Crawl 

WOD 

8 min AMRAP 

10 Burpees

Bear Crawl down

10 Sit Ups

Crab Crawl back 

CFNS CrossFit 11/16/15

Warm Up-

Junk Yard Dog 

Plank Wars 

Roving Planks

Focus: Manmakers

3 Rounds (Kids/Pre-teen)

1/5 Manmakers

10/15 Sit Ups

10/15 Squats 

CFNS CrossFit Kids 11/11/15

Warm Up- Garbage ball

WOD- (WOD with parents)

With a partner......

100 m Run

10 Rounds

10 Med Ball Cleans

10 Wall Ball Shots

100 m Run

CFNS CrossFit Kids 11/9/15

Warm Up-Ring around the Rosie CrossFit style ;-)

Skill- Bear Complex 

WOD

5 Bear Complex-1 Burpee

4 Bear Complex- 2 Burpees

3 Bear Complex- 3 Burpees

2 Bear Complex- 4 Burpees

1 Bear Complex- 5 Burpee 

CFNS CrossFit Kids 11/5/15

Warm Up- Farmers and Lumberjacks 

Focus- Skilzz

12-9-6

Hurdle Hops

Kettle Bell Swings 

15m Bear Crawl

CFNS CrossFit Kids 11/2/15

Warm Up-

5 min. 

5 Squats

1 Forward Roll

5 Push Ups

15m Walking Lunges

5 Tuck Jumps

10 PVC Passthroughs 

WOD-PreK for Luke

3 Goblin squats 

4 boo Burpees

5 Dracula Deadlifts

CFNS CrossFit Kids 10/29/15

No CrossFit Kids Class Tonight!!  

After several rain delays, Cooper's flag football tournament is TONIGHT!!!

CFNS CrossFit Kids 10/26/15

Animal Warm Up

Focus: Deadlift 

WOD 

8 min AMRAP

10 Deadlift

5 Bar Over Burpees 

CFNS CrossFit Kids 10/22/15

              WOD with parents tonight!! 

5 Rounds

Lunge to cone 

20 Burpees 

CFNS CrossFit Kids 10/19.15

Warm Up- Medball Relay Toss

WOD

3 Minute AMRAP at each station with 

1 min of rest between stations.

Station 1

10 Squats

5 Box Jump

Station 2

10 Push Ups

5 Plate Burpees

Station 3

10 Overhead Plate Lunges 

5 Jumping Squats

Station 4 

10 Tuck Jumps

5 Matador Dips 

Score=Total Rounds

CFNS CrossFit Kids 10/15/15

Because most of or kids will be out tonight being awesome athletes and stuff.....class is canceled! 

CFNS CrossFit Kids 10/12/15

Warm Up- 

10min EMOM

10 Push Ups

10 Squats 

Focus: Back Squat

WOD 

4 Rounds 

500m Row

10 Back Squats 

CFNS CrossFit Kids 10/7/15

CrossFit Kids Class is canceled tonight!

CFNS CrossFit Kids 10/5/15

Warm Up-

200m Run

20 Squats 

25 Jumping Jacks

15 Stretching Mountain Climbers 

10 Shoulder Taps

5 Inchworm Push Ups

WOD-TBA

CFNS CrossFit Kids 10/1/15

Warm Up- Sled Drag Relay

WOD

4 Rounds

200m Sled Drag

5 Tire Flips and Jumps

Game-Tire Hop Frogger

CNS CrossFit Kids 9/29/15

Warm Up-

Rowling 

Skill Work 

WOD

4 Rounds

10 Deadlift

10 Wallballs

10 Box Jumps

 

CNS CrossFit Kids 9/29/15

Warm Up-

Rowling 

Skill Work 

WOD

4 Rounds

10 Deadlift

10 Wallballs

10 Box Jumps

 

CFNS CrossFit Kids 9/23/15

Max Height Jump! 

SKILL DAY!!!

Rope climbs 

Dips 

Pull Ups 

Toes 2 Bar

CFNS CrossFit Kids 9/21/15

Warm Up- Athletes Choice!

WOD

4 Rounds 

10 Front Squats 

10 Bar Facing Burpees 

10 Roll Outs 

CFNS CrossFit Kids 8/14/15

Partner WOD

12 min AMRAP

One partner Rows

One partner completes:

5 Burpees

10 Box Jumps 

200m Run

Score = Meters Rowed 

CFNS CrossFit Kids 9/10/15

Team WOD!

To be announced........

CFNS CrossFit Kids 9/9/15

Warm Up-

Obstacle Course 

Strength-

Deadlift 5 X 2 

Matador Holds

"Little Diane"

15-10-5

Deadlift 

Hand Stand Push Ups

CFNS CrossFit Kids 9/2/15

           WOD with parents today!! 

CFNS CrossFit Kids 8/27/15

Warm Up- 

1 min of Pass Through work

10 Super Slow Squats

10 Burpees

10 Handstand Holds or 5 Wall Walk

Back Squat 5 X 3

Push Press 5 X 3

Skill Work- 

Pull Ups

Muscle Up Progression

Ring Strength

Matador Holds

CFNS CrossFit Kids 8/26/15

Group Warm Up- 

Don't drop the stick! 

400m Run

WOD 

10 min AMRAP 

10 burpees Over the Box

10 Sit-Ups

CFNS CrossFit Kids 8/24/15

Warm Up- 

Tabata Row

Focus- Hang Power Clean

WOD 

AMRAP in 10

200m Row

10 Hang Power Cleans

CFNS CrossFit Kids 8/13/15

Warm Up-

5min AMRAP

30 Mountain Climbers 

20 Jumping Jacks

10 Squats 

5 Burpees 

With 10 min. on the clock....

1-2-3-4-5-6-7-8.....

Slam Balls

Box Jumps

Kettle Bell Swing

CFNS CrossFit Kids 8/12/15

Warm Up- Catch the Pole

WOD- via CFKids 

4 Rounds

25 Squats 

25 Push Ups

25 Walking Lunges 

100m Run

CFNS CrossFit Kids 8/10/15

Warm Up Relay

High Knees

Butt Kicks

Toe Touches 

Sprint 

Partner WOD

AMRAP in 12 min. 

100m Slam Ball Carry

10 Burpees

20 Squats 

CFNS CrossFit Kids 8/3-8/6

    NO CROSSFIT KIDS THIS WEEK!!!!

                   Summer Break

  Classes will resume Monday August 10!

CFNS Crossfit Kids 7/30/15

Warm Up-Hungry Hungry Hippo

WOD

"Pop Quiz"

1 Min Max Rep Sit-Ups

1 Min Max Rep Burpees

1 Min Max Rep Squat 

1 Min Max Rep Push Press

1 Min Max Rep kettle Bell Swing

Rest 3 min and repeat.  

CFNS CrossFit Kids 7/29/15

Skill Day! 

Kipping Pull~Up Class

CFNS CrossFit Kids 7/27/15

Warm Up-

High Knees

Pocket Kickers

Toe Touches

Bunny Hops

Broad Jumps 

WOD

For Time:

3 Rounds

200m Row or Run 100m

21 Kettlebell Swings

12 Pull Ups/Jumping Pull Ups

CFNS CrpssFit Kids 7/23/15

Warm up-

200m run

200m back pedal

21-15-9

Wallball Shots

Box Jump

Push Press

CFNS CrossFit Kids 7/20/15

Warm Up- 

Tabata Tuck Jump & Sit Ups

WOD-

7-6-5-4-3-2-1

Tire Flips

Push Up

Followed by a 25m Back Pedal

Game! 

CFNS CrossFit Kids 7/16/15

Warm Up- MedBall Jump Race

CFNS CrossFit Kids 7/13/15

Warm Up-

Water Relay

WOD 

"Med Ball Mayhem"

20 Medball Push Pass 

One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back
20 MedBall Thruster Pass
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back
20 Medball Sit Ups
One partner Crab Crawls with MedBall/ Other partner Burpee Broad Jumps down
Rotate and go back.
The ball is not allowed to touch the floor!  If at anytime during the WOD the ball touches the floor, both partners will have to stop and complete 3 burpees! 

CFNS CrossFit Kids 7/22/15

Skill Stations-

Pick a station.  Work on a skill.

1. Pull Ups

2. Ring Lock Outs

3. Bench Dips

Strength WOD-

Switch Every Minute for 3 Rounds

Bench Dips

Ring Rows/Pull Ups

Dead Lift

L-Sits

Plank

CFNS CrossFit Kids 7/7/15

Warm Up-

2 Forward Roll=>10 Walking Lunge=>5 Box Jumps=> 25 Mountain Climbers=> 10 Push Ups

 

Skill-Review Front Squats

WOD

10 Front Squats/Dumbbell 

20 Box Jumps

20 Kettlebell Swings

20 Wallball Shots