Sunday, November 23, 2014

CrossFit Kids



Warm Up: 
Partner station rotation 

Skill focus: 
Hang power clean 

WoD: 
AMRAP in 9 minutes 
7 hang power clean 
7 front squats 
7 push press 
20sec band sprint 

Cash Out: 
Precision jumps

Tuesday, November 18, 2014

CrossFit Kids

Warm Up: 
Dodgeball 

Skillwork: 
Front Squat 

WOD: 
7 minute AMRAP 
8 front squats 
10 mountain climbers 12 side sit ups 

 Game:
Musical Med Balls

Sunday, November 16, 2014

CrossFit Kids






Warm up - 
Dodge ball and burpee introduction 

 WOD - 
teams of 3 1 person working at a time complete the following for time: 
 100 single unders 
75 burpees 
50 box jumps 
25 situps 

 Game - 
musical med plates 

 Lesson of the day - 
TEAMWORK - there is no "I" in team!

Wednesday, November 12, 2014

CrossFit Kids

Warm Up: 
Simon Says

Skillwork: 
Lunges and squats

WOD: 
AMRAP 7 minutes:
8 lunges
8 burpees

Game: 
Hide and Go Crossfit :)

Sunday, November 9, 2014

CrossFit Kids




Warm up - Agility ladder 

Skill- Rope climbs 

 Wod-  Ladder 1-10 ring rows 10-1 burpees 

 Game - storm the castle

Saturday, November 8, 2014

CrossFit Kids Preschool




Warm up:
Obstacle Course
Agility ladder-->bear crawl-->shuffle-->lava rock jumps
Agility ladder-->crab walk-->shuffle-->lava rock jumps

Skill:
Squat

WOD:
AMRAP in???
3 Burpees
Run 
3 Squats

Game:
Volcano Monster

Friday, November 7, 2014

CrossFit Kids


Dynamic warm up 

Skill focus: 
Clean & Jerk 

Wod: 
Teams of four complete with two athletes working at a time 80 lunges 80 clean and jerks 80 single unders 80 ring rows 

Game: 
Musical medballs

Tuesday, November 4, 2014

CrossFit Kids

Warm Up: 
Obstacle/Agility ladder 

 Skillwork: 
Deadlift 

 WOD: 
6 min AMRAP 
5 deadlifts 
5 burpees 
10 mountain climbers 

 Game: 
CF dodgeball

Sunday, November 2, 2014


Warm up: 
Dynamic drills 

Skill: 
Deadlift 

WOD: 
As many cards as possible in 10 minutes. 

Hearts=squats, clubs= push ups, diamonds=tuck jumps, spades= push press, face cards=3 burpees 

Game: 
Oscars trash can