Tuesday, September 30, 2014

CrossFit Kids

Warm Up: 
Obstacle Course 

Skill: 
Row 

WOD: 
8 min AMRAP: 
Row (100 m) 
10 squats 
10 burpees 

Game: 
CF Limbo

Thursday, September 25, 2014

CrossFit Kids





Warm up: 

Crossfit baseball

Skill: 
Deadlift

WOD: 
AMRAP in 8 minutes
5 Burpee
10 Front squat
15 Single unders

Game: 
Sprint races

Thursday, September 18, 2014




Warm up: 
Ball toss relays 

Wod: 
Amrap in 10minutes 
3 forward rolls 
30 seconds row 
30 seconds hula hoop 
1 tire drag as a team 

Skill focus: 
Rope climbs and rings 

Game: 
Big jump rope

Tuesday, September 16, 2014

Girl Power - CrossFit Kids (Ladies only today)

Warm Up:
Magical Forest Obstacle Course

Skillwork:
Water !!! Importance of drinking water
Jump Rope

WOD:
30 sec each
3 rounds
Station rotation:
ball toss
jump rope
squat
ring rows

Game:
What time is it Mrs. Fox?

Tuesday, September 9, 2014

CrossFit Kids



Warm up:
Obstacle Course

Skillwork:
Deadlift

WOD:
3 rounds
100 m run
10 deadlifts
10 situps

Game:
Farmers and Lumberjacks

Sunday, September 7, 2014

CrossFit Kids

Warm Up:
Jump rope intervals and KB swings

WOD:
AMRAP in 10
1 cargo climb
10 basketball shots with wall ball (modified wallballs because of his knee)
10 situps
10 jumping jacks

200 m walk for a cool down, we walked together

Then 3x3 rope pulls

Game:
Badmitton

Saturday, September 6, 2014

CrossFit Kids


Warm up: 
 Rowing and agility drills 

Skill focus: 
Hang snatch 

 WOD: 
5 rounds of: 
30s slam balls 
30s rest 
30 s kb deadlift 
30s rest 

Score: 
Total reps

Tuesday, September 2, 2014

CrossFit Kids

Warmup: 
Simon says 

 Focus: 
Jump rope 

 Wod: 
8:00 AMRAP 
10 jump rope 
10 wall ball shots
10 box jump overs 
10 push-ups 

Game: 
Burpee basketball