CrossFit Kids | Forging the Future of Fitness

Monday, April 1st 2013

CrossFit Kids

Providing Hope For: Cognitive Development

CrossFit Kids Homework
Define:
Cloying

Solve:
When a positive number is decreased by 6 the result is equal to 16 times the reciprocal of the number. The number is:

Read:
Never to Young to Survive
-CrossFit Journal-

Posted by Jeff Martin on 03/31

Sunday, March 31st 2013

CrossFit Kids

Schools in Kenya

The 2012 CrossFit Kids Curriculum 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 => bear crawl => 10 jumping jacks => 5 burpees => cartwheel => 10’ handstand walk or handstand attempt => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => bear crawl => 5 jumping jacks => 5 burpees => cartwheel => wall walk-up => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 35#/30#
5 overhead walking lunges, right arm, 35#/30# dumbbell
5 overhead walking lunges, left arm, 35#/30# dumbbell
10 dumbbell snatches, left arm, 35#/30#

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 25#/20#
5 overhead walking lunges, right arm, 25#/20# dumbbell
5 overhead walking lunges, left arm, 25#/20# dumbbell
10 dumbbell snatches, left arm, 25#/20#

Novice:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 20#/15#
5 overhead walking lunges, right arm, 20#/15# dumbbell
5 overhead walking lunges, left arm, 20#/15# dumbbell
10 dumbbell snatches, left arm, 20#/15#

Elementary:
6:00 AMRAP
10 right-arm snatches, unloaded-8# dumbbell
5 overhead walking lunges, right arm, unloaded-8# dumbbell
5 overhead walking lunges, left arm, unloaded-8# dumbbell
10 left-arm snatches, unloaded-8# dumbbell

Preschool:
6:00 AMRAP
5 right-arm snatches, unloaded
5 overhead walking lunges, right arm, unloaded
5 overhead walking lunges, left arm, unloaded
5 left-arm snatches, unloaded

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 03/30

Saturday, March 30th 2013

CrossFit Kids

Providing Hope For:
Children's Illness Treatment

The 2012 CrossFit Kids Curriculum 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 big arm circles forward and back => 10 medium arm circles forward and back => 10 small arm circles forward and back => alligator crawl => forward roll => army crawl => forward roll => precision jump => dip walk => precision jump => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 big arm circles forward and back => 5 medium arm circles forward and back => 5 small arm circles forward and back => alligator crawl => forward roll => army crawl => precision jump => 2 x jump to support => basic dot drill x 10

WOD –
Varsity:
20:00 AMRAP
30 double-unders
15 push-ups
300-meter run
15 squats

Junior Varsity:
20:00 AMRAP
30 double-unders
15 push-ups
300-meter run
15 squats

Novice:
15:00 AMRAP
20 double-unders
10 push-ups
200-meter run
10 squats

Elementary:
8:00 AMRAP
10 double-unders or single-unders
5 push-ups
50-meter run
5 squats

Preschool:
5:00 AMRAP
3 forward-backward hops
3 push-ups
35-meter run
3 squats

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

Elementary and Preschool:
5:00
Headstand and handstand practice

Posted by Jeff Martin on 03/29

Friday, March 29th 2013

CrossFit Kids

CrossFit Kids 626

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 medicine ball cleans => bear crawl => forward roll => 4 monkey hangs => dip walk => 100-meter run

Elementary and Preschool:
3x or 5:00
5 medicine ball or unloaded cleans => bear crawl => forward roll => 4 monkey hangs => dip walk => 50-meter run

Open WOD 13.4 –
Varsity:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 135#/95#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Junior Varsity:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 65#/55#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Novice:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 45#/35#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Elementary:
6:00 AMRAP
6 power clean and push press, unloaded-10#
3 knee raises

Preschool:
5:00 AMRAP
3 power cleans, unloaded
3 push press, unloaded
3 knee raises

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

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

Posted by Jeff Martin on 03/28

Thursday, March 28th 2013

CrossFit Kids

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

CrossFit Kids Homework
Define:
Oligarchy

Solve:
The sum of two digits is 5. If 9 is added to the number, its digits are interchanged. The number is:

Read:
400 Percent

Posted by Jeff Martin on 03/27

Wednesday, March 27th 2013

CrossFit Kids

Providing Hope for Drowning Prevention

The 2012 CFK Curriculum 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 => 5 jumping jacks => 5 mountain climbers => 5 jumping jacks => 5 mountain climbers => 10 walking lunges with PVC held overhead => 25-meter bounding jumps => 25-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 jumping jacks => 5 mountain climbers => 5 jumping jacks => 5 mountain climbers => 5 walking lunges with PVC held overhead => broad jump

WOD –
Varsity:
8:00 AMRAP
250-meter row
7 push jerks, 135#/95#

Junior Varsity:
8:00 AMRAP
250-meter row
7 push jerks, 65#/55#

Novice:
8:00 AMRAP
250-meter row
7 push jerks, 45#/35#

Elementary:
6:00 AMRAP
50-meter row
7 push press, unloaded-10#

Preschool:
5:00 AMRAP
3 broad jumps
5 push press, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
3 strict pull-ups
2 handstand push-ups

Elementary and Preschool:
5:00
Pull-up practice
Handstand practice

Posted by Jeff Martin on 03/26

Tuesday, March 26th 2013

CrossFit Kids

CrossFit Hanover Kids

The 2012 CFK Curriculum 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 lunge steps => bear crawl => cartwheel => box jump snake => 3 strict pull-ups => 10 squats => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 lunge steps => bear crawl => cartwheel => box jump snake => 2 monkey hangs => 5 squats => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
5 rounds
15 burpees
21 deadlifts, 185#/135#

Junior Varsity:
5 rounds
15 burpees
21 deadlifts, 115#/75#

Novice:
3 rounds
15 burpees
21 deadlifts, 75#/55#

Elementary:
3 rounds
5 burpees
10 deadlifts, unloaded-4kg kettlebell

Preschool:
3 rounds
5 burpees
5 deadlifts, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
1:00 handstand hold
1:00 plank hold

Elementary and Preschool:
3 x
1 wall walk-up
0:20-1:00 plank hold

Posted by Jeff Martin on 03/25