Tuesday, April 29, 2014

CrossFit Kids


Warm Up:
Tabata Jump Rope
Stretching

Skillwork:
Deadlift

WOD:
AMRAP in 7 minutes:
10 single unders
5 deadlifts
5 kettlebell swings
10 jumping jacks

Game:
Hand Baseball

Thursday, April 24, 2014

Check out this article

 
Life Lessons from CrossFit Kids.

CrossFit Kids




Warm up:
Playing card drills

Skill:
Back squat

WOD:
Every minute on the minute for 10 minutes: 20 second 
AMRAP 
Kettlebell swings followed by dragging the sled for the rest of the minute.

Tuesday, April 22, 2014

CrossFit Kids

Warm Up:
Partner Warm Up
switch every 100 m row 
While partner is rowing
1. Plank
2. Squat
3. Push Up
4. Sit ups

Skillwork: 
Thruster

WOD:
Station Rotation: 1 min each. 2 rounds
jump rope
battle rope
squat
burpees

Game:
Tag

Thursday, April 17, 2014

CrossFit Kids







Warm up: 
CrossFit baseball

Skill:
Shoulder press

WOD:
5 rounds of
1 minute shuttle sprints
15 seconds rest
30 seconds shoulder press
15 second rest

Game:
Roller Bowling

Tuesday, April 15, 2014

CrossFit Kids



Warm Up:
Obstacle Course

Skillwork:
Push Press

WOD:
5 push press
10 squats
15 sit ups

Game:
CF Dodgeball

Monday, April 14, 2014

CrossFit Kids

Warm up:
Run/dynamic stretching

Skillwork:
Ring rows

WOD:
AMRAP in 7 minutes:
10 ring rows
10 pushups
10 walking lunges

Game:
Tailchaser and tabatta sit ups

Friday, April 11, 2014

CrossFit Kids




Warm up: 
Circle challenge
Two teams race to get their cones into colored chalk circles worth different points. Most points win!

WOD:
Partners complete 8 rounds alternating of:
5 deadlifts
1 sprint
10 kettlebell swings

Game:
Easter egg hunt

Classes starts with 100 burpees
They have 2 minutes to hide as many eggs as possible. Then two minutes to find as many as possible. Then the class subtracts amount of eggs found from the total burpees the class does together.

Wednesday, April 9, 2014

CrossFit Teens






Team Tabata Challenge
#1 Row for Calories
#2 Burpees
#3 Sit ups
#4 Shuttle Sprint
#5 Jump Rope


CrossFit Kids

Warm Up:
3 rounds
150 m row
3 sit ups
3 squats

Skillwork: 
Rope Climb/Pulls

WOD:
3 rounds:
8 push press
5 sit ups
3 rope pulls

Game:
Crossfit cards

Thursday, April 3, 2014

CrossFit Kids


Warm up:
Animal walks and tumbling 

WOD: 
AMRAP in 6mins
Teams of 3 complete two partner tire flips while third person does battle ropes

Skill: 
Rope climbs 

Game: 
CrossFit BaseBall

Wednesday, April 2, 2014

CrossFit Teens






Warm up:
Dynamic Drills

WOD:
12 Minute Station Rotation
Sled Pull 24/45#
Slam Balls
Burpees
Jumping Jacks

then....cash out
4- 200 Meter Sprints

Finisher:
400 Meter Run
 

CrossFit Kids

Warm Up:
Row
Agility Ladder

Skill:
Pull-up holds

WOD:
Station rotation
Slam Ball
Sand Bag clean 
Air Squat
Burpee

Skill:
Pull-up from Knees