Monday, April 1st 2013

CrossFit Kids

CrossFit Kids action
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

CrossFit Kids action
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

CrossFit Kids action

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 action
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

CrossFit Kids action

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

CrossFit Kids action

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 Kids action
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

 

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