Friday, February 1st 2013

CrossFit Kids

CrossFit Kids action

hope.crossfit.com
100 percent of the donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 5 perfect squats => bear crawl => forward roll => 100-meter run => vault

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 jumping jacks => 5 super-slow squats => bear crawl => forward roll => 50-meter run => broad jump

WOD –
Varsity:
4 rounds
250-meter row
1 rope climb
10 power cleans, 95#/65#
10 burpees

Junior Varsity:
4 rounds
250-meter row
1 rope climb
10 power cleans, 55#/45#
10 burpees

Novice:
4 rounds
250-meter row
1 rope climb
10 power cleans, 35#/25#
10 burpees

Elementary:
3 rounds
100-meter row
1 beginner rope climb
5 power cleans, unloaded-10#
5 burpees

Preschool:
3 rounds
35-meter run
1 beginner rope climb
5 power cleans, unloaded
5 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice
Posted by Jeff Martin on 01/31

Thursday, January 31st 2013

CrossFit Kids

CrossFit Kids action

CrossFit Devotion Kids

CrossFit For Hope
CrossFit Kids Initiative: Kenya

Hope for Kenya is a part of the CrossFit Kids Foundation, Tax ID# 30-0513015. All donations made to Hope for Kenya are tax deductible as allowed by law. We provide receipts showing the amount and date of your donation, as well as the Federal EIN number. Donate today.

CrossFit Kids Homework:
Define:
Incorrigible

Solve:
In how many ways can three jobsP,Q,and R be assigned to three people A, B, and C, if one person is assigned only one job and all are capable of doing each job?
Posted by Jeff Martin on 01/30

Wednesday, January 30th 2013

CrossFit Kids

CrossFit Kids action
CrossFit Kids at The LA Fitness Expo

CrossFit Kenya Initiative
CrossFit is committed to helping people everywhere ... because we can. Even though the Kenyans aren’t currently doing kettlebell swings and wall balls, they are in desperate need of school infrastructure and supplies, fresh water, and proper nutrition. Through CrossFit donations, we are able to help them in all three of these realms.

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => 2 cartwheels => precision jump => basic dot drill x 10 => agility course => agility ladder => 50-meter sprint => 50-meter jog

Elementary and Preschool:
3x or 5:00
5 burpees => cartwheel => precision jump => basic dot drill x 10 => agility course => agility ladder => 25-meter sprint => 25-meter jog

WOD –
Varsity:
12:00 AMRAP
4 shoulder press, 35#/25# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Junior Varsity:
12:00 AMRAP
4 shoulder press, 25#/20# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Novice:
12:00 AMRAP
4 shoulder press, 20#/15# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Elementary:
8:00 AMRAP
4 shoulder press, unloaded-5# dumbbells
20-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells or shuttle run
10 double-unders or single-unders

Preschool:
5:00 AMRAP
4 shoulder press, unloaded
20-meter shuttle run (5-meter lengths)
10 side-to-side hops over 6” hurdle

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

Elementary and Preschool:
5:00
Frog stand and headstand practice

Posted by Jeff Martin on 01/29

Tuesday, January 29th 2013

CrossFit Kids

CrossFit Kids action
CrossFit Kids at The LA Fitness Expo

CrossFit Kenya Initiative
100 percent of the donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Army crawl => 2 forward rolls => balance beam => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
Army crawl => forward roll => balance beam => 5 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
3 rounds
200-meter run
6 front squats, 115#/80#
12 pull-ups
6 front squats, 115#/80#

Junior Varsity:
3 rounds
200-meter run
6 front squats, 55#/45#
12 pull-ups
6 front squats, 55#/45#

Novice:
3 rounds
200-meter run
6 front squats, 35#/25#
12 pull-ups
6 front squats, 35#/25#

Elementary:
3 rounds
100-meter run
3 front squats, unloaded-10#
6 pull-ups (progressions or assisted okay) or monkey hangs
3 front squats, unloaded-10#

Preschool:
3 rounds
50-meter run
3 front squats, unloaded
3 monkey hangs
3 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
Wall walk-ups

Posted by Jeff Martin on 01/28

Monday, January 28th 2013

CrossFit Kids action
CrossFit Kids at The LA Fitness Expo

Help Change the world.
CrossFit Kenya Initiative
$30= school desk

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 10 lunge steps => bear crawl => 10 push-ups => 10 jumping jacks => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => 5 lunge steps => bear crawl => 5 push-ups => 5 jumping jacks => 50-meter run

WOD –
Varsity:
2:00 AMRAP
Hang power cleans, 135#/95#
Immediately into 5:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 135#/95#

Junior Varsity:
2:00 AMRAP
Hang power cleans, 55#/45#
Immediately into 4:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 55#/45#

Novice:
2:00 AMRAP
Hang power cleans, 35#/25#
Immediately into 3:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 35#/25#

Elementary:
1:00 AMRAP
Hang power cleans, unloaded-10#
Immediately into 3:00 AMRAP
5 burpees
5 knee raises
5 box jumps, 12”-24”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded-10#

Preschool:
1:00 AMRAP
Hang power cleans, unloaded
Immediately into 3:00 AMRAP
3 burpees
3 knee raises
3 box jumps, 10”-12”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2:00 AMRAP
Pistol squats

Elementary and Preschool:
5:00
Pistol squat practice

Posted by Jeff Martin on 01/27

Sunday, January 27th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids at The LA Fitness Expo

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:
Contemptuous

Solve:
In a division, the divisor is 3 times the quotient and 2 times the remainder. If the remainder is 6, the divident of the number is?
Posted by Jeff Martin on 01/26

Saturday, January 26th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids at the LA Fitness Expo

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => army crawl => forward roll => agility ladder => basic dot drill x 10 => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => army crawl => forward roll => agility ladder => basic dot drill x 10 => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
3 rounds
50 double-unders
25 hand-release push-ups
25 overhead squats, 45#/35#

Junior Varsity:
3 rounds
50 double-unders
25 hand-release push-ups
15 overhead squats, 35#/25#

Novice:
3 rounds
30 double-unders
20 hand-release push-ups
10 overhead squats, 25#/15#

Elementary:
3 rounds
15 double-unders or single-unders
10 push-ups
10 squats

Preschool:
3 rounds
5 side-to-side hops
5 push-ups
5 squats

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

Elementary and Preschool:
5:00
Ring play
Posted by Jeff Martin on 01/25

 

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