CFNS CrossFit Kids 4/31/15

Warm Up-Hungry Hungry Hippo

Skill-Tire Hops

WOD 

50 Sit Ups

40 Squats

30 Push ups

20 Tire Hops

10 Burpees 

CFNS CrossFit Kids 4/30/15

Warm Up-

3 X

10 Arm Circles forward

10 Arm Circles backward

Bear Crawl down to Cones

10 One Legged Side Hops

High Knee Skip Back to start.

Skill- Tire Climb

WOD

8 min AMRAP

Teams of 4

One member working at a time.

Team member runs to two trator tires stacked up two high.

Team memer jumps into tire, completes 5 perfect jumping squats inside the tire.

Climbs ourt on the other side and runs to cones.  

When team member gives signal, the next member goes until every member has gone then start all over.

Game

CFNS Crossfit Kids 4/27/15

Warm Up- 8 min EMOM

Junk Yard Dog

Skill- Wall Ball Shots

WOD

Main Site Kids WOD

2 Rounds Rotate thru 1 minute stations

Station 1 Push Press 

Station 2 Wall Ball Shots

Station 3 Row

Station 4 Box Jumps 

CFNS CrossFit Kids 4/23/15

Warm Up- Inch Worm Relays

WOD 

21-15-8

Front Squats

Burpees 

Game- Medicine Ball Thruster and Throw

CFNS CrossFit Kids 4/22/15

Warm Up- 

5 Min AMRAP 

2 laps around the cones

5 Push Ups

2 laps around the cones

5 Squats 

*No passing! Move together!

WOD 

3 Rounds

200m Run Carrying Wallball

10 Squat Clean Thruster OR

1 rep=1Med ball clean=>1 Medball Thruster=1 Medball Slam

CFNS CrossFit Kids 4/20/15

Warm Up- Coach Says

WOD-

10 Burpee Box Jump Overs

25m Side Shuffle

25m Back Pedal 

Game- Wheel Barrow Race

CFNS CrossFit Kids 4/16/25

Warm Up-Hungry Hippo

Skill- Monkey Hang

WOD 

5 Monkey Hangs 

10 Burpees 

50m High Knee Skip

Game- Tabata Dizzy Ball

CFNS CrossFit Kids 4/13/15

                  Max is 8 today!!! 

"Crazy 8's"

1 minute Max reps at each station:

1. Sit Ups

2. Push Ups

3. Squats 

4. Burpees

5. Push Press

6. Box Jump

7. Bench Dips

8. Wallballs 

Game

"Noodle Ball"

CFNS CrossFit Kids 4/9/15

Kids class is cancelled!! 

Will resume Monday for a 

special birthday WOD!! 

CFNS CrossFit Kids 4/8/15

          Happy Birthday Anna Claire

Warm Up- 

Follow the Birthday Girl

Skill-Dumbell Thrusters

"Anna Claire"

10min AMRAP 

10 Dumbbell Thrusters

Tire Flips down (40ft)

5 Sledge Hanmer Strikes 

Tire Flip back 

CFNS CrossFit Kids 4/6/14

Warm Up-

4 Rounds

10 Jumping Air Squats

5 Burpees

20 Mountain Climbers 

WOD 

For time:

100 KB Swings 

Game

CFNS CrossFit Kids 4/2/15

Warm Up-

Medball Circle Toss 

WOD

"Medball Mayhem"

Complete the following with a partner 

3 Rounds for time:

20 Medball Push Pass

One partner Crab Crawls with Medball down

One partner Burpee Broad Jumps down 

Rotate and go back 

Repeat with 

20 Medball Thruster passes

20 Medball sit-ups 

The ball is NOT allowed to touch the floor.  If the Medball touches the floor, both athletes will drop and do 3 Burpees.

CFNS CrossFit Kids 4/1/15

Warm Up- Rowling 

WOD 

3 to 5 Rounds

Row 500m 

20 Squats 

20 DB Push Press