CFNS CrossFit Kids 6/8/16

Warm Up-

5min AMRAP

30 Mountain Climbers 

20 Jumping Jacks

10 Squats 

5 Burpees 

 

WOD 

Cash In-Farmer Carry 

10 Front Squats 

10 GtoOH Plate Burpees

Cash Out-Farmer Carry

Game 

Hot Lava

CFNS CrossFit Kids 6/6/16

Animal Warm Up- Kangaroo Broad Jumps, Bear Crawls, Bunny Hops, Duck Walks, Road Runner, Sprints.

Skill- Overhead Plate Carry

WOD

8min. AMRAP

15m Overhead Plate Carry

5 Standing Lunges

10 Hurdle Hops

Game-Hot Lava

CFNS CrossFit Kids 6/1/16

Warm Up 

Human Inch Worm 

Plank Top Race 

With 5 min in the clock

Run 100m 

Then as many Burpees as 

possible in time remaining.

Score =# of Burpees 

WOD 

8min AMRAP

6 Medball Cleans

6 Burpee-Medball~Jump Over

6 Bear Hugger Jump Squats

Carry ball locked over head down to cones and back. 

CFNS CrossFit Kids 5/25/16

Warm Up-

Farmer and LumberJacks

Team Inchworm

MedBall Relay 

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 5/20/15

Warm Up-

Follow the Leader

5 min EMOM 

7 Burpees 

Skill Review-

Pull Up

WOD

8min. AMRAP

15m Overhead Plate Carry

10 Standing Lunges

10 Hurdle Hops

1 Pull Up 

Game-Hot Lava

CFNS CrossFit Kids 5/18/16

Warm Up-

With Parents

"WallBall Tennis"

(Plank Top Races if 5:30 class is too full)

WOD-

AMRAP in 10 

10-20 Knee Raises 

10-20 Wall Balls 

10-20 Matador Dips

Athletes 6 and under will perform 10 reps.

CFNS CrossFit Kids 5/16/16

Warm Up- Agility Ladder 

WOD 

Team WOD

500m Row

Sled Drag to cone and back 

15 Medball Thrusters

Each team will do a round. 

One team member must always be doing burpees. 

CFNS CrossFit Kids 5/11/16

Warm Up- Frogger

Skill- Push Press

WOD 

AMRAP in :4

5 Push Press

7 Broad Jumps

9 Burpees

Rest 2 min.

then.....

AMRAP in :2

5 Push Press

7 Broad Jumps

9 Burpees

CFNS Crossfit Kids 5/9/15

Ok.....maybe not pleasant but a SURPRISE.   

Coach Choice 

CFNS CrossFit Kids 5/5/16

SORRY KIDS!!! 

No class tonight!  

Cooper has a game at 6! 

We will have 3 classes next week 

Monday, Wednesday and Thursday at 5:30! 

 

CFNS CrossFit Kids 5/4/16

Warm Up- Tire Flip Relay 

Skill- Rope Climb 

WOD For Time 

5 Tire Flips

10 Burpees

15 Sit Ups

20 KettleBell Swings

25 Curb Hops

30 Grasshopper 

CFNS CrossFit Kids 5/2/16

Warm Up-Animal Relay

Skill- Rope Climb

WOD

2 Rounds

5 Burpees

10 Jumping Squats

15 Sit Ups

20 Dumbbell push press 

25 Side Hops

CFNS CrossFit Kids 4/27/16

Warm Up-

10 Sit Ups

5 Super Slow Squats

10 Supermans

Side Shuffle to cone and back

Skill-Overhead Squat

WOD-

Rowing Nancy 

3-5 RFT (depending on age)  

400m Row

10-12 OverHead Squats 

CFNS CrossFit Kids 4/20/16

Warm Up-

Animal Warm Up

Conga line with WOD movements 

WOD with a partner

AMRAP in 12 min. 

2 partner tire flips

Partner side shuffle Medball Carry to cone

10 Thruster Passes

Partner side shuffle Medball Carry to cone

10 Partner Squats  

CFNS CrossFit Kids 4/7/16

Animal Warm Up

Shuttle Run Race 

Medball Relay 

WOD

3 Rounds each for time:

With 2:00min on the clock 

150m Run

Then complete as many 

burpees as possible.

Score=# of Burpees

CFNS CrossFit Kids 3/31/16

Warm Up-

3Rounds

100m Run =>100m Back Pedal 

then.....

Shuttle Run Races 

WOD 

Teams of 3 

One partner works at a time to complete AMRAP

100m Sled Drag 

10 Burpees

CFNS CrossFit Kids 4/6/16

Warm Up-

Roving Plank Circle & Stretch

Junk Yard Dog EMOM

WOD

10 Dumbbell Snatch 

10 Squats

10 Sit Ups

Run to Curb

10 Curb Hops

Run back to door

CFNS CrossFit Kids 3/16/16

Warm Up-

Down & Back

Butt Kicks

Toe Touches 

High Knees

Side to Side

Bunny Hop 

Bear Crawl

Tire Hop 

WOD

Partner WOD

15 min AMRAP

Athlete completes one 

then tags partner. 

200m 

10 DB Snatches 

20 Air Squats

CFNS CrossFit Kids 3/10/16

NO CLASS TONIGHT!!! 

CFNS CrossFit Kids 3/8/16

Warm Up-

Mixed Up Tabata 

Push Press

See Saw Sit Ups

Jumping Jacks 

                                     Use your Brain!!!!! 

                                    

CFNS CrossFit Kids 2/25/16

Attendance has been low, as it always is this time of year.

WOD will be announced at class time based on attendance and age of participants. 

Warm Up

Plank Wars

Skill- 

Toes to Bar

Knees to Elbow

 

CFNS CrossFit Kids 2/8/16

CFNS CrossFit Kids 2/4/16

FUN with UNO Cards!!!

Strength-Clean

CFNS CrossFit Kids 2/3/16

Warm Up

2 Rounds

7 Burpees

14 Lunge Steps 

21 Squats 

Skill- Farmer Carry Relay 

WOD

AMRAP in 8 

Farmer Carry (to cone and back)

10 Kettle Bell Swing 

10 Squats

CFNS CrossFit Kids 2/1/16

Warm Up- Get Upside Down!

-Forward Roll

-Wall Walks

-Handstand Kick Up

-Handstand Walk

WOD

7 Min. AMRAP

7 KB Squats

8 V ups

9 Tuck Jumps

Game- Memory 

CFNS CrossFit Kids 1/28/15

Warm Up-Tire Flip Relay

WOD 

Tire Flips (to red car & back)

5 Burpees 

10 Squats

Programed by: Max Tracy 

Game-Memory 

CFNS CrossFit Kids 1/27/15

Warm Up

10 Ball Passing Sit Ups

15m Side Shuffle Chest Pass

10 Burpee Chest Pass

15m Side Shuffle Chest Pass

WOD

Hump Day Surprise  

Game-Memory 

CFNS CrossFit Kids 1/20/16

                                               No CrossFit Kids Class Tonight 

CFNS CrossFit Kids 1/18/16

Today's WOD courtesy of Marleigh & Maizy 

CFNS CrossFit Kids 1/14/15

Warm Up-Mixed Tabata

Super Slow Squats

Sit Ups 

Burpees

Handstand Kick Ups

Skill-Bottom to Bottom Tabata Overhead Squats

Skill-

WOD Death by

Hang Squat Clean (Odds)

Push Ups (Even)

Challenge:

Max PVC Overhead Squats while partner holds a hollow position. 

CFNS CrossFit Kids 1/13/16

Warm Up

Frogger

Focus-100m Sprint Rows

WOD

3 X 250m

Rest 2:1 between sets  

CFNS CrossFit Kids 1/11/16

Warm Up- 

Partner Plank and Switch-6 min AMRAP

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Focus- Deadlift 

WOD

EMOM for 12 min.  

Even: 6 Deadlift

Odd: 10 Bar over Burpees

CFNS CrossFit Kids 1/6/16

CFNS CrossFit Kids 12/30/15