CFNS CrossFit Kids 1/29/15

Warm Up-

Medball Relay Race

WOD-

Benchmark (record time in notebook)

For Time-

500m Row  

Game-

Lego Tower

CFNS CrossFit Kids 1:26/15

Warm Up-

Burpee Medball Pass Relay

WOD 

6 Rounds 

Row 100m

Any meters over 

100 do burpees

108 meters = 8 Burpees 

CFNS CrossFit Kids 1/22/15

Warm Up- 

Angry Birds Garbage Ball

WOD 

8 min AMRAP 

10 Burpees

Bear Crawl down

10 Sit Ups

Crab Crawl back 

CFNS CrossFit Kids 1/21/15

Warm Up- Get OUTSIDE!!!  

Sprint Relays 

Skill-

Hang Power Clean -Dip, Drop, Shrug

WOD

8min AMRAP

100m Run

10 Hang Power Cleans

10 Front Squats 

CFNS CrossFit Kids 1/19/15

Warm Up-

Shuttle Run Races 

Skill-Kettlebell Swing 

Masters pair with a 

beginner and teach! 

4 Rounds

12 Push Press

15 KB Swings

CFNS CrossFit Kids 1/15/15

Warm Up-

Squat, Squat Goose

Skill Check

1min Max Rep

Box Jump

WOD 

Benchmark-

Have a Superfriend count reps! 

Little Orphan Annie

25-20-15-10-5

Parallette Jump

Sit-Ups

CFNS CrossFit Kids 1/12/15

Warm Up

Popsicle Stick Warm Up

Skill Check-

Max Reps in 1 min of:

Pull Ups

Goal Setting:

WOD-

8 min AMRAP

8 Sit Ups

8 Squats

8 KBDL

CFNS CrossFit Kids 1/8/15

Team Relay Warm Up

Lunges

High Knees

Butt Kickers

Crab Crawls

WOD 

Skill Check

1 min Max Rep 

-Burpees

-Push Ups

Game 

CrossFit Limbo

Cone 1-5 Push Ups

Limbo Under

Cone 2-5 Perfect Squats

CFNS CrossFit Kids 1/5/15

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