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CrossFit Kids

kids

Sunday, July 21st, 2019

Thursday, 7/2/2019

Warm up:

WOD:

Back flat. Elbows tucked.

Thursday, June 27th, 2019

IMG_8113Thursday, 6/27/2019

Warm up:
Speed agility drills
1 x AMAP pull ups

WOD:

Part 1: 4 sets

  • 8-12 DB neutral grip bench
  • 3 x DL

Part 2: INTERVALS

  • reverse crunches
  • oblique planks

Partner Chipper

Wednesday, June 26th, 2019

IMG_8088Tuesday, 6/27/2019

Warm up
200 m jog
2 rounds of “Cindy”
30 sec HS/wall walk

WOD
Team WOD
60 x C & J
60 x Box jump
1200 M row

Individual core: 50 x sit ups

Jelly legs

Tuesday, June 18th, 2019

IMG_7671Tuesday, 6/18/2019

Warm up:
250 m row
10 x goblet squats + push ups
lunges -> duck walk -> log rolls/upside down

WOD:

Practice: 5 rounds
5 x Front squats
5 x box jumps

Conditioning: 3 rounds
50 m sled push
2 x wall climbs

Lower body & midline

Monday, June 17th, 2019

IMG_8020Monday, 6/17/2019

Warm up:

Single dutch

Lateral high knees -> forward/backward shuttle run

CORE: tabata plank + birddog

WOD:

Part 1: 4-5 rounds each
5 x FS

Part 2: 3 rounds
5 x burpee
10 x box jump
20 x s2s twist

Barbell Monday

Monday, June 10th, 2019

IMG_7928Monday, 6/10/2019

Warm up:
2 rounds:
200 m jog
10 x single leg hop over target L/R
5 x Dogeball throws L/R
5 x ring rows

WOD:
3-6-9-6-3 reps of
cleans
burpee over bar
immediately after ….
50 x DU
25 x S2O
5 x Cartwheels L and R side

LEGS LIKE JELLO

Thursday, June 6th, 2019

IMG_7870Thursday, 6/6/2019

Warm up:

2 rounds: 200 m MB jog + 3 Mb target throws
for each misses target = 7 x WB

WOD:

Part 1: 3 sets
5 x chins
5 x dips
2 x skin the cat

Part 2: 1 round
30 x BS
100 ft weighted pull
30 x barbell wipers

**Kids class: weighted pull -> l sit hold -> 10 x sit ups -> box jump zig zag -> 50 m sprintĀ 

 

 

HOUSE’S WOD

Wednesday, June 5th, 2019

IMG_7827Tuesday, 6/4/2019

Warm up: knock out

WOD:
3-4 rounds
5 x DB burpees
10 x DB FS
15 x DB LUNGE
200 m run

Snatch + Push challenge

Thursday, May 30th, 2019

IMG_7729Thursday, 5/30/2019

Warm up

200 m jog
30 sec double or single arm active hang + 5 pull-ups
30 sec HS + 5 push ups
10 x jump squats

As a group: 30 sec each
snatch DL
HPS
OHS

WOD

(I) SNATCH PRACTICE

  • 5 PROGRESSION SETS: 1 PS + 1 OHS
  • 5 MIN EMOM — 2 X SNATCH *INCREASING LOADS

 

(II) 2 SETS WITH A PARTNER

  • 30 SEC SLED CHALLENGE
  • 10 X HANING WIPERS OVER CONE

MEMORIAL DAY – NO KIDS CLASSES

Monday, May 27th, 2019

Monday, 5/27/2019

NO CFK CLASSES TODAY – CLASSES RESUME TOMORROW

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To those who have served:
We thank you. We honor you. We remember you.