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 

CFNS CrossFit Kids 7/2/15

Warm Up-Barbell Gymnastics

Skill Review-Bear Complex

WOD

5 Rounds

10 Push Ups

10 Squats

Shuttle Run 

CFNS CrossFit Kids 7/1/15

Skill Stations- 

Pick a station. Work on a skill!

1. Pull Ups

2. Jump Rope

3. Handstand 

Skill Review- Dumbbell Snatch

WOD

21-15-9

Dumbbel Snatch

Burpees