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