CrossFit Kids | Forging the Future of Fitness

Saturday, December 1st 2012

CrossFit Kids

CrossFit For Hope Initiative Drowning Prevention

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => vault

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => broad jump

WOD –
Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Junior Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows
Novice:
12:00 AMRAP
1 rope climbs
10 box jumps, 24”/20”
8 knees-to-elbows

Elementary:
8:00 AMRAP
1 beginner rope climb
8 box jumps, 12”-24”
8 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
1 beginner rope climb
5 box jumps, 6”-12”
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Headstands and frog stands

Posted by Jeff Martin on 11/30

Friday, November 30th 2012

CrossFit Kids

CrossFit Kids Old Town

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => vault

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => broad jump

WOD –
Varsity:
5 rounds
200-meter run
5 dumbbell shoulder press, 30#/25#
7 dumbbell push press, 30#/25#
9 dumbbell push jerk, 30#/25#

Junior Varsity:
5 rounds
200-meter run
5 dumbbell shoulder press, 25#/20#
7 dumbbell push press, 25#/20#
9 dumbbell push jerk, 25#/20#

Novice:
5 rounds
200-meter run
5 dumbbell shoulder press, 20#/15#
7 dumbbell push press, 20#/15#
9 dumbbell push jerk, 20#/15#

Elementary:
3 rounds
100-meter run
3 dumbbell shoulder press, unloaded-5#
5 dumbbell push press, unloaded-5#
7 dumbbell push jerk, unloaded-5#

Preschool:
3 rounds
50-meter run
3 dumbbell shoulder press, unloaded
5 dumbbell push press, unloaded
7 dumbbell push jerk, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Ring handstand practice (2 spotters)

Elementary and Preschool:
5 wall walk-ups

Posted by Jeff Martin on 11/29

Thursday, November 29th 2012

CrossFit Kids

CrossFit Agoge Kids

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 2 cartwheels => precision jump => agility course => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Box jump snake => 2 cartwheels => precision jump => agility course => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Junior Varsity:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Novice:
“Annie”
35-28-21-14-7
Double-unders
Sit-ups

Elementary:
“L’il Annie”
15-12-9-6-3
Double-unders or single-unders
Sit-ups

Preschool:
“Pee Wee Annie”
10-8-6-4-2
Side-to-side hops
Sit-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

Posted by Jeff Martin on 11/28

Wednesday, November 28th 2012

CrossFit Kids

CrossFit For Hope- Kenya

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

CrossFit Kids Homework
Define "Paltry"

The number of boys in a school is 4 times the number of girls. Which of the following cannot be the total number of children in the school?
1) 4545
2) 3345
3) 2385
4) 1344

Posted by Jeff Martin on 11/27

Tuesday, November 27th 2012

CrossFit Kids

CrossFit For Hope
Cure Prevention and Treatment of Catastrophic Children's Illness and Injury

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
5 burpees => bear crawl => forward roll => 10 walking lunges => 5 squats => 2 broad jumps

Elementary and Preschool:
5:00
5 burpees => bear crawl => forward roll => 10 walking lunges => 5 squats => broad jump

WOD –
Varsity:
12:00 AMRAP
100-meter run
9 front squats, 95#/65#
12 kettlebell swings, 24 kg/16 kg

Junior Varsity:
12:00 AMRAP
100-meter run
9 front squats, 55#/45#
12 kettlebell swings, 16 kg/12 kg

Novice:
12:00 AMRAP
100-meter run
9 front squats, 35#/25#
12 kettlebell swings, 12 kg/8 kg

Elementary:
8:00 AMRAP
50-meter run
6 front squats, unloaded-10#
8 kettlebell swings, unloaded-4 kg

Preschool:
8:00 AMRAP
35-meter run
5 front squats, unloaded
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Accumulate 0:30 in L-sit
15’ handstand walk

Elementary and Preschool:
3 x
3 L-sit holds
3 wall walk-ups

Posted by Jeff Martin on 11/26

Monday, November 26th 2012

CrossFit Kids

CrossFit Kids LA

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 squats => 5 push-ups => 5 pull-ups => 50-meter high-knee skip => 25-meter side shuffle => 180-degree rotation => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
5 squats => 5 push-ups => 5 monkey hangs => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
21-15-9
Push press, 95#/65#
Toes-to-bar

Junior Varsity:
21-15-9
Push press, 55#/45#
Toes-to-bar

Novice:
21-15-9
Push press, 35#/25#
Toes-to-bar or knees-to-elbows

Elementary:
15-12-9
Push press, unloaded-10#
12-9-6
Knees-to-elbows or knee raises

Preschool:
9-6-3
Push press, unloaded
9-6-3
Knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice

Elementary and Preschool:
5:00
Ring play

Posted by Jeff Martin on 11/25

Sunday, November 25th 2012

CrossFit Kids

CrossFit For Hope
SAT Prep Mental Fitness

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
6 walking lunges => 2 forward rolls => agility course => 100-meter run => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
4 walking lunges => forward roll => agility course => 50-meter run => basic dot drill x 10

WOD –
Varsity:
3 rounds
7 deadlifts, 245#/165#
14 pull-ups
42 double-unders

Junior Varsity:
3 rounds
7 deadlifts, 115#/75#
14 pull-ups
42 double-unders

Novice:
3 rounds
7 deadlifts, 75#/55#
14 pull-ups
42 double-unders

Elementary:
3 rounds
7 deadlifts, unloaded-8# kettlebell
7 pull-ups (progressions or assisted okay)
14 double-unders or single-unders

Preschool:
3 rounds
5 deadlifts, unloaded
5 pull-ups
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups

Posted by Jeff Martin on 11/24