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CrossFit Kids

Mardi Gras partner workout!

Monday, February 16th, 2015

5230476-a-group-of-mardi-gras-beads-an-mask-with-copy-spaceTuesday, 2/17/2015

Today’s lesson plan

Warm up: 2 sets of Forward roll line -> 10 x s2s hops -> WL -> 10 x OHS w PVC

Skill: Mardi gras bead throw and bag catch accuracy challenge

WOD

Kids
3 x 20′ stations
pullups
jump rope
MB throw
WL

Pre-Teen
with 1 partner, you will complete the following…

Get to 200 jump ropes by alternating plank hold
20 x kneeling MB throw to push up
25 x pullups
30 x MB side twists or ab mat sit up throw
10 x 50 ft OHWL

After WOD

  • Game
  • Flexibility: Bridge ups and PVC shoulder passes

Obstacle course

Sunday, February 15th, 2015

10460327_656816517746631_4744344478879120343_nMonday, 2/16/2015

Today’s lesson plan

Warm up:  Indian run then 1/2 Tabata of

  • push up with hold at top
  • squat with hold at bottom

Skill: Sq -> OHS -> Snatch

WOD
outside relay obstacle course:
Sprint -> wall Climb -> speed ladder ->tire flip -> hurdles -> prowler push to finish!

PT Grip challenge –> 2 sets of
5 plate flips
100 ft plate pinch carry

After WOD

  • Game
  • Flexibility: forearm stretch

Max jump ropes

Wednesday, February 4th, 2015

10369132_651906474904302_7092499729117312869_nThursday, 2/5/2015

Today’s lesson plan

Warm up: Hoover ball

Skill: Perfect squat practice on wall x 3
HS drills
WOD

Kids
Part 1:45 seconds of max jump ropes

Part 2: 6 min of
5 x push ups
5 x hanging straight leg levers
5 x burpees
5 x squats

Pre-Teen

Part 1: Challenge:
Max double-unders in 2:00 or practice double-unders

Part 2: 2-3 rounds or 10 min
5 x push ups
10 x hanging straight leg levers
5 x burpees
10 x squats

After WOD

  • Game
  • Flexibility: kids lead

Balance training and partner wod

Monday, February 2nd, 2015

Tuesday, 2/3/2015

Today’s lesson plan988871_613398212088462_6097081674074139419_n

Warm up: Group line drills

Partner push ups and pull ups x 10 each

Skill: 1 legged balance drills with obstacles

WOD

Kids
7 x slam ball
7 x wall balls
7 x overhead raises
7 x sit ups
7 x walking lunges

Pre-Teen

Partner workout
10 x slam ball plus Oh throw
20 x 2 person wallballs
30 x kb swings
40 x sit up throws
50 x MB lunge steps
After WOD

  • Game
  • Flexibility: Quad and hip flexors

Increase your agility

Sunday, February 1st, 2015

1150791_598333533594930_1773134066_nMonday, 2/2/2015

Today’s lesson plan

Warm up: 1/2 tabata high knees – bum kicks. Plank wars

Skill:
Kids -> cartwheels -> back bends and kick overs
PT -> Practice BS 3 x 10 and back bend progressions, cartwheels

WOD

Kids
Outside agility drills

Pre-Teen
Outside agility drills

After WOD

  • Game
  • Flexibility: pigeon

Flipping, climbing and sprinting

Thursday, January 29th, 2015

10920940_762897293805219_2505893316130429339_nThursday, 1/29/2015

Today’s lesson plan

Warm up: 
1. Agility drills with forward / backward rolls
2. Plank hockey

Skill: Tire flips and wall climbs

WOD

Kids
Partner tag team – 5 min AMRAP
5 x perfect pick ups
10 x mountain climbers
1 X shuttle run

Pre-Teen
Partner tag team – 8 min AMRAP
10 x KB DL
30 x mountain climbers
1 X shuttle run

After WOD

  • Game: row bowl
  • Flexibility: bridge hold – 30′

Jumping!

Monday, January 26th, 2015

10430429_733509056744043_3050122165595687068_nTuesday, 1/27/2015

Today’s lesson plan

Warm up:  Dodgeball

Skill: re-test broad jump and pull up practice

WOD

Kids
30 ft burpee + broad jumps
5 x t2b / hang knee raise
10 x jump ropes

Pre-Teen
5 x burpee + broad jump
10 x t2b / hang knee raise
15 / 30 x double unders / singles or speed rope

After WOD

  • Game
  • Flexibility: calf and hamstrings

Relay races and sprints

Sunday, January 25th, 2015

Monday, 1/26/201510891814_761663293928619_6425961232786118982_n

Today’s lesson plan

Warm up:  Relay races + accumulate 30′- 1 m of

  • HS against wall hold
  • static hangs

Skill: Squat check up and practice OHS / 3 x 10

WOD

Kids
Part 1: 3 x 100 m sprints timed

Part 2:
1 x snake line hops
6 x push ups
6 x sit ups

Pre-Teen
Part 1: 5 x 100 m sprints – 90′ rest

Part 2: 3 rounds of 12-10-8 reps
box jumps
push ups
sit ups

After WOD

  • Game
  • Flexibility: side split holds

sprints, cleans, and mountain climbers

Wednesday, January 21st, 2015

988871_613398212088462_6097081674074139419_nThursday, 1/22/2015

Today’s lesson plan

Warm up: 2 min jump rope drills, then 1 legged broad jumps, bear crawl, forward rolls,

Skill: 1-legged squats and HS into forward roll

WOD

Kids
6 min of
25 m sprint, 25 m backwards pedal
10 x hang power clean
10 x mountain climbers

Pre-Teen
3 rounds for completion
50 meter sprint => 50-meter back pedal
10 hang power cleans, 5# dumbbells-15# barbell
10 (40 count) mountain climbers
After WOD

  • Game
  • Flexibility: Yoga!

Partner Helen

Monday, January 19th, 2015

1186992_592583647503252_765231536_nTuesday, 1/20/2015

Today’s lesson plan

Warm up: Agility Ladder and partner strict pull ups

Skill: planche and frogstands

WOD

Kids
3 rounds or 5 min
100 m run
6 x press ups or overhead raise
6 x pull ups

Pre-Teen
3 rounds for time, completed as partners:
400 m run
21 x KB swings
12 x pull ups

After WOD

  • Game
  • Flexibility: pancake holds , bridge ups