CFNS CrossFit Kids 2/26/15

Warm Up- Garbage Ball

Skill- Rope Climbs

WOD-

Complete with a Partner for time:

5 Rounds 

2 Rope Climbs

10 Push Ups

10 sit Ups

CFNS CrossFit Kids 2/25/15

Warm Up-

Animal Obstacle Course

15-10-5

Box Jumps

Front Squat 

Push Press

Game-Farmers & Lumberjacks 

CFNS CrossFit Kids 2/24/15

Challenge-Max Height Jumps

WOD 

Tabata 

Row

Slam Ball

Game-Kids Choice 

CFNS CrossFit Kids 1/23/15

Tonight's CrossFit Kids class will be rescheduled for Tuesday this week only!

Thanks!! 

CFNS CrossFit Kids 2/19/15

Warm Up-

Thunderstruck Burpees

WOD

15 Dumbbell   Shoulder Press

Row 200m

15 Air Squat

Row 200m

15 Kettlebell Swing 

Row 200m 

CFNS CrossFit Kids 2/18/15

Warm Up- 

Shuttle Run Relay

WOD 

With a Partner

2 Shuttle Run

2 Sit Ups

2 Push Ups

2 Burpees 

2 Squats

Increase reps by 2 till you get to 10

CFNS CrossFit Kids 2/12/15

Warm Up-

Lego Birthday Cake Relay

WOD 

Wallball Warriors 

with a partner:

8 to 10 min AMRAP 

10 Sit Up Pass

10 Push Pass

10 Thruster Pass

10 Backward Pass

Between each round, partners must complete 5 synchronized Burpees.

CFNS CrossFit Kids 2/11/15

Warm Up- Rowling 

Just for Fun- Farmer Carry Relay

WOD 

Same as adults....

For Time:

30-25-20-15-10

Parallette Jumps

10-15-20-25-30

Burpees 

CFNS CrossFit Kids 2/8/15

Warm Up-

With PVC

3 Rounds

10 Passthroughs

10 Good Mornings

10 OHS

10 Burpees

WOD 

10 Min AMRAP 

With a Partner 

3 Deadlifts

3 Hang Cleans

3 Front Squats

3 Shoulder 2 Overhead

Each team will have a "Pet Rock" 

The rock will be chosen by the coach.

This "Pet Rock" is NOT allowed to touch the ground the entire workout!!!

So while one partner is pushing through the WOD, the other is holding the pet rock until they swap over.

CFNS CrossFit Kids 2/5/14

Warm Up-Kids Choice

Skill-Seated Sled Pull 

WOD 

15 Slam Balls

Lunge Step Down

Seated Sled Pull Back

Lunge Steps Down 

Seated Sled Pull Back

5 Burpees 

CFNS CrossFit Kids 2/4/15

Warm Up-Duck Walk Tag

Junk Yard Dog 7min.EMOM

Skill-

Pull Up Progression 

WOD 

"Cinderella"

5 Pull Ups

10 Push Ups

15 Squats