Sunday, September 2nd 2012

CrossFit Kids

CrossFit Kids action

SAT Prep

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

Buy In –
Varsity, Junior Varsity and Novice:
5x or 5:00
3 cartwheels => precision jump => 10 squats => precision jump => run 100 meters

Elementary and Preschool:
5x or 5:00
Cartwheel => precision jump => 10 squats => run 50 meters

WOD –
Varsity:
15-12-9
Hang squat clean, 95#/65#
60-48-36
Double-unders
Rest 3:00, repeat.

Junior Varsity:
15-12-9
Hang squat clean, 55#/45#
60-48-36
Double-unders
Rest 3:00, repeat.

Novice:
15-12-9
Hang squat clean, 35#/25#
60-48-36
Double-unders
Rest 3:00, repeat.

Elementary:
9-6-3
Hang squat clean, PVC-10#
18-12-6
Double-unders or single-unders
Rest 2:00, repeat.

Preschool:
9-6-3
Hang squat clean, unloaded
9-6-3
Side-to-side hops over line
Rest 1:00, repeat.

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Rope climbing practice

Elementary and Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 09/01

Monday, September 3rd 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Palmetto Bay

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

Buy In –
Varsity, Junior Varsity and Novice:
400-meter Indian run

Elementary and Preschool:
200-meter Indian run

WOD –
Varsity:
3 x 8:00 AMRAP
Cindy
5 pull-ups
10 push-ups
15 squats
Rest 3:00 between each cycle.

Junior Varsity:
3 x 8:00 AMRAP
Cindy
5 pull-ups
10 push-ups
15 squats
Rest 3:00 between each cycle.

Novice:
2 x 10:00 AMRAP
Cindy
5 pull-ups
10 push-ups
15 squats
Rest 3:00 between each cycle.

Elementary:
8:00 AMRAP
Cindy
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats

Preschool:
5:00 AMRAP
Cindy
2 pull-ups (progressions or assisted okay)
4 push-ups
8 squats

Cash Out –
Varsity, Junior Varsity and Novice:
Max plank hold

Elementary and Preschool:
Max plank hold
Posted by Jeff Martin on 09/02

Tuesday, September 4th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 3 strict pull-ups => basic dot drill x 10 => 3 broad jumps => 50-meter run => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => 4 monkey hangs => basic dot drill x 10 => 2 broad jumps => 25-meter run => 25-meter back pedal

WOD –
Varsity:
3 rounds
2 rope climbs
6 deadlifts, 255#/165#
12 box jumps, 33”/30”

Junior Varsity:
3 rounds
1 rope climb
5 deadlifts, 115#/75#
9 box jumps, 28”/24”

Novice:
3 rounds
1 rope climb
5 deadlifts, 75#/55#
9 box jumps, 24”

Elementary:
3 rounds
1 beginner rope climb
5 deadlifts, 3#-8# kettlebell
9 box jumps, 12”-20”

Preschool:
3 rounds
1 beginner rope climb
3 deadlifts, unloaded
6 box jumps, 10”-12”

Cash Out –
Varsity, Junior Varsity and Novice:
3x
15’ handstand walk with one ~3” obstacle to traverse

Elementary and Preschool:
5x
Wall walk-ups
Posted by Jeff Martin on 09/03

Wednesday, September 5th 2012

CrossFit Kids

CrossFit Kids action
Africa Initiative

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

Obesity is bad for kids' brains
by Dr. Claire McCarthy, Boston.com

Skill Day Homework:
According to CrossFit Kids what should each teen be greeted with when entering class?

Define "Incandescent"

Find the number that should be multiplied by -8/7 to get the product 4/9.

From the article above:
In what part of the brain did researchers see actual changes in kids with metabolic syndrome?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 09/04

Thursday, September 6th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Aspire

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


Buy In –
Varsity, Junior Varsity and Novice:
3x
5 super-slow squats => bear crawl => monkey bar pass => 1:00 double-under practice

Elementary and Preschool:
3x
3 super-slow squats => bear crawl => 6 monkey hangs => 1:00 double-under/single-under practice

WOD –
Varsity:
12-minute AMRAP
8 power snatch, 95#/65#
12 ring push-ups
100-meter run

Junior Varsity:
12-minute AMRAP
8 power snatch, 55#/45#
12 ring push-ups
100-meter run

Novice:
12-minute AMRAP
8 power snatch, 35#/25#
12 hand-release push-ups
100-meter run

Elementary:
8-minute AMRAP
6 hang power snatch, PVC-10#
8 push-ups
50-meter run

Preschool:
5-minute AMRAP
5 hang power snatch, unloaded-PVC
5 push-ups
35-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Muscle-up practice

Elementary and Preschool:
5:00
Practice false grip and false grip holds
Posted by Jeff Martin on 09/05

Friday, September 7th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Palmetto Bay

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

Buy In –
Varsity, Junior Varsity and Novice:
5:00
2 forward rolls => balance beam => 5 strict pull-ups => 5 burpees => basic dot drill x 10 => vault

Elementary and Preschool:
5:00
Forward roll => balance beam => 6 monkey hangs => 5 burpees => basic dot drill x 10 => 10”-20” box jump over

WOD –
Varsity:
3 rounds
10 front squats, 95#/65#
200-meter shuttle run (2 x 50 meters there and back)

Junior Varsity:
3 rounds
10 front squats, 55#/45#
200-meter shuttle run (2 x 50 meters there and back)

Novice:
3 rounds
10 front squats, 35#/25#
200-meter shuttle run (2 x 50 meters there and back)

Elementary:
3 rounds
10 front squats, PVC-10#
100-meter shuttle run (2 x 25 meters there and back)

Preschool:
3 rounds
6 front squats, unloaded-PVC
50-meter shuttle run (2 x 12.5 meters there and back)

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climb practice

Posted by Jeff Martin on 09/06

Saturday, September 8th 2012


CrossFit Kids


CrossFit Kids action

Infant Swim Resource

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


Buy In –
Varsity, Junior Varsity and Novice:
5:00
Bear crawl => 10 side-to-side hops each leg => 50-meter high-knee skip => 50-meter back pedal => monkey bar pass

Elementary and Preschool:
5:00
Bear crawl => 10 side-to-side hops each leg => 25-meter high-knee skip => 25-meter back pedal => 6 monkey hangs

WOD –
Varsity:
3 x 5:00 AMRAP
3 handstand push-ups
5 chest-to-bar pull-ups
7 wall ball shots, 20#/14# to 10’ target
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
3 handstand push-ups
5 chest-to-bar pull-ups
7 wall ball shots, 14#/10# to 10’ target
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
3 handstand push-ups or 3 wall walk-ups
5 pull-ups
7 wall ball shots, 10#/8# to 8’-9’ target
Rest 2:00 between cycles.

Elementary:
8:00 AMRAP
3 wall walk-ups
5 pull-ups (progressions or assisted okay)
7 wall ball shots, 4#-6# to 5’-7’ target

Preschool:
5:00 AMRAP
3 wall walk-ups
4 pull-ups (progressions or assisted okay)
5 wall ball shots, dodgeball-4# to 5’-6’ target

Cash Out –
Varsity, Junior Varsity and Novice:
3x
25 sit-ups
15 toes-to-bar

Elementary and Preschool:
2x
10 sit-ups
5 knee-ups
Posted by Jeff Martin on 09/07

Sunday, September 9th 2012

CrossFit Kids

CrossFit Kids action

S.A.T. Prep

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

"Physical activity and sports are generally promoted for their positive effect on children's physical health; regular participation in physical activity in childhood is associated with a decreased cardiovascular risk in youth and adulthood.
There is also a growing body of literature suggesting that physical activity has beneficial effects on several mental health outcomes, including health-related quality of life and better mood states.
In addition... there is a strong belief that regular participation in physical activity is linked to enhancement of brain function and cognition, thereby positively influencing academic performance"

Proven: Kids Get Smarter Just from Doing This One Simple Thing
By Dr. Mercola
Skill Day Homework:
A repeat question!
According to CrossFit Kids what should each teen be greeted with when entering class?

Define "Broach"

Find the total number of ways of answering four objective type questions, each question having 5 choices.

From the article above:
What are the hypothesized mechanisms which would explain why exercise is beneficial for cognition?

It is hypothesized that exercise provides protective effects to your brain through what mechanisms?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 09/08

Monday, September 10th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Optio

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
U-pattern bear crawl => 2 forward rolls => balance beam => 3 strict pull-ups => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
U-pattern bear crawl => forward roll => balance beam => 4 monkey hangs => basic dot drill x 10 => 2 broad jumps

WOD –
Varsity:
12-minute AMRAP
100-meter run
1 rope climb
25 squats
50 double-unders

Junior Varsity:
12-minute AMRAP
100-meter run
1 rope climb
25 squats
50 double-unders

Novice:
12-minute AMRAP
100-meter run
1 rope climb
25 squats
50 double-unders

Elementary:
8-minute AMRAP
50-meter run
1 beginner rope climb
12 squats
24 double-unders or single-unders

Preschool:
5-minute AMRAP
35-meter run
1 beginner rope climb
5 squats
10 side-to-side hops over line

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Headstand practice

Elementary and Preschool:
5:00
Headstand practice
Posted by Jeff Martin on 09/09

Tuesday, September 11th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

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

Buy In –
Varsity, Junior Varsity and Novice:
5:00
Medicine ball toss and chase, 8#-20#

Elementary and Preschool:
5:00
Dodgeball or medicine ball toss and chase

WOD –
Varsity:
3 x 5:00 AMRAP
6 hang squat cleans, 95#/65#
8 bar-facing burpees
10 pull-ups
Rest 2:00 between each cycle.

Junior Varsity:
3 x 5:00 AMRAP
6 hang squat cleans, 55#/45#
8 bar-facing burpees
10 pull-ups
Rest 2:00 between each cycle.

Novice:
3 x 5:00 AMRAP
6 hang squat cleans, 35#/25#
8 bar-facing burpees
10 pull-ups
Rest 2:00 between each cycle.

Elementary:
2 x 5:00 AMRAP
5 hang squat cleans, PVC-10#
6 burpees
7 pull-ups (progressions or assisted okay)
Rest 2:00 between each cycle.

Preschool:
5:00 AMRAP
5 hang squat cleans, unloaded-PVC
5 burpees
5 pull-ups (progressions or assisted okay)

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Pistol squat practice
Posted by Jeff Martin on 09/10

Wednesday, September 12th 2012


CrossFit Kids


CrossFit Kids action
Africa Initiative

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

Buy In –
Varsity, Junior Varsity and Novice:
3x
Burgener warm-up
200-meter group run

Elementary and Preschool:
3x
Burgener warm-up
100-meter group run

WOD –
Varsity:
8:00 AMRAP
10 hang power snatches, 75#/55#
10 overhead squats, 75#/55#
10 box jumps, 24”/20”

Junior Varsity:
8:00 AMRAP
10 hang power snatches, 55#/45#
10 overhead squats, 55#/45#
10 box jumps, 24”/20”

Novice:
8:00 AMRAP
10 hang power snatches, 35#/25#
10 overhead squats, 35#/25#
10 box jumps, 24”/20”

Elementary:
6:00 AMRAP
6 hang power snatches, PVC-10#
6 front squats, PVC-10#
6 box jumps, 12”-20”

Preschool:
5:00 AMRAP
5 hang power snatches, unloaded-PVC
5 front squats, unloaded-PVC
5 box jumps, 10”-12”

Cash Out –
Varsity, Junior Varsity and Novice:
3x
25 sit-ups
5 cartwheels

Elementary and Preschool:
2x
10 sit-ups
3 cartwheels
Posted by Jeff Martin on 09/11

Thursday, September 13th 2012

CrossFit Kids

CrossFit Kids action

AKP CrossFit Kids

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


“We don’t want to say that you only need seven minutes and that you can disregard the rest of your day. If within the activity you’re getting, the more you can focus on the vigorous side the more likely you are to have a lower risk for obesity or overweight or a lower risk for high blood pressure,” said Dr. Jonathan McGavock with the Manitoba Institute of Child Health.
Study: Kids Can Benefit From Just 7 Minutes Of Certain Types Of Exercise
CBS

Skill Day Homework:
A repeat question!
According to CrossFit Kids what should each teen be greeted with when entering class?

Define "Tenet"

Find (2i x 5i)

From the article above:
How long was the study and how many children were involved?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 09/12

Friday, September 14th 2012

CrossFit Kids

CrossFit Kids action

CF Kids at the 2012 Reebok CrossFit Games

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => dip walk => monkey bar pass => 10 one-legged side-to-side hops each leg => 5 burpees

Elementary and Preschool:
3x or 5:00
Bear crawl => crab walk => max hang from bar => 6 one-legged side-to-side hops each leg => 5 burpees

WOD –
Varsity:
12:00 AMRAP
Use 35#/25# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 chest-to-bar pull-ups
100-meter run
Switch arms each round

Junior Varsity:
12:00 AMRAP
Use 25#/20# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 chest-to-bar pull-ups
100-meter run
Switch arms each round

Novice:
12:00 AMRAP
Use 20#/15# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 pull-ups
100-meter run
Switch arms each round

Elementary:
8:00 AMRAP
Unloaded to 8# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 pull-ups (progressions or assisted okay)
75-meter run
Switch arms each round

Preschool:
5:00 AMRAP
Unloaded
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (arm held in front rack position)
5 pull-ups (progressions or assisted okay)
50-meter run
Switch arms each round

Cash Out –
Varsity, Junior Varsity and Novice:
3x
5 depth jumps from plyo box to plyo box, 20”-24”
3 cartwheels

Elementary and Preschool:
3x
5 depth jumps from plyo box to plyo box, 10”-20”
3 cartwheels
Posted by Jeff Martin on 09/13

Saturday, September 15th 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Resource

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 strict pull-ups => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 squats => 5 strict pull-ups or pull-up attempts => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
4 rounds
400-meter run
30 kettlebell swings, 24 kg/16 kg
15 ring push-ups

Junior Varsity:
4 rounds
400-meter run
25 kettlebell swings, 16 kg/12 kg
15 hand-release push-ups

Novice:
4 rounds
400-meter run
20 kettlebell swings, 12 kg/8 kg
15 hand-release push-ups

Elementary:
3 rounds
200-meter run
10 kettlebell swings, 1 kg/4 kg
10 push-ups

Preschool:
3 rounds
100-meter run
5 kettlebell swings, unloaded-1 kg
5 push-ups

Cash Out –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 09/14

Sunday, September 16th 2012

CrossFit Kids

CrossFit Kids action

S.A.T. Prep

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
2 forward rolls => balance beam => basic dot drill x 10 => 200-meter run =>10 PVC overhead squats

Elementary and Preschool:
3x or 5:00
Forward roll => balance beam => basic dot drill x 10 => 100-meter run =>5 PVC front squats

WOD –
Varsity:
2 x 7:00 AMRAP
5 thrusters, 75#/55#
10 pull-ups
15 double-unders
Rest 2:00 between each cycle.

Junior Varsity:
2 x 7:00 AMRAP
5 thrusters, 45#/35#
10 pull-ups
15 double-unders
Rest 2:00 between each cycle.

Novice:
2 x 7:00 AMRAP
5 thrusters, 35#/25#
10 pull-ups
15 double-unders
Rest 2:00 between each cycle.

Elementary:
7:00 AMRAP
3 thrusters, PVC-10#
6 pull-ups (progressions or assisted okay)
9 double-unders or single-unders

Preschool:
5:00 AMRAP
5 thrusters, unloaded-PVC
5 pull-ups (progressions or assisted okay)
5 side-to-side hops over 6” hurdle

Cash Out –
Varsity, Junior Varsity and Novice:
3x
6’ wall walk
0:30 L-sit hold

Elementary and Preschool:
5:00
Wall walk-ups
L-sit practice
Posted by Jeff Martin on 09/15

Monday, September 17th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Optio

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

"Food can affect the brain in minutes," says neurologist Majid Fotuhi, chairman of the Neurology Institute for Brain Health and Fitness in Baltimore.

Feed kids' brains to improve schoolwork
Arizona Daily Star


Skill Day Homework:
According to CrossFit Kids what is the difference between unweighted and unloaded?

Define "Convergence"

Solve for x:
6 x 6 ? 6 - (6 + 6) = -6

From the article above:
What you eat now - both the quantity and quality of food - can significantly impact what long-term?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 09/16

Tuesday, September 18th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

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


Buy In –
Varsity, Junior Varsity and Novice:
Alligator crawl => Box jump snake => monkey bar pass => agility course => vault

Elementary and Preschool:
Alligator crawl => Box jump snake => 4 monkey hangs => agility course => broad jump

WOD –
Varsity:
20:00 AMRAP
40-meter shuttle run (10-meter lengths)
10 burpees
20 squats
40 double-unders

Junior Varsity:
20:00 AMRAP
40-meter shuttle run (10-meter lengths)
10 burpees
20 squats
40 double-unders

Novice:
15:00 AMRAP
40-meter shuttle run (10-meter lengths)
10 burpees
20 squats
40 double-unders

Elementary:
8:00 AMRAP
20-meter shuttle run (5-meter lengths)
5 burpees
10 squats
15 double-unders or single-unders

Preschool:
5:00 AMRAP
20-meter shuttle run (5-meter lengths)
5 burpees
5 squats
10 side-to-side hops over line

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Muscle-up practice

Elementary and Preschool:
5:00
False grip holds
Jump to support and hold
Posted by Jeff Martin on 09/17

Wednesday, September 19th 2012

CrossFit Kids

CrossFit Kids action

Africa Initiative

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
2 forward rolls => balance beam => forward roll => agility ladder => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Forward roll => balance beam => forward roll => agility ladder => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
12:00 AMRAP
12 push presses, 95#/65#
48 double-unders

Junior Varsity:
12:00 AMRAP
12 push presses, 55#/45#
48 double-unders

Novice:
12:00 AMRAP
12 push presses, 35#/25#
48 double-unders

Elementary:
8:00 AMRAP
8 push presses, PVC-10#
24 double-unders or single-unders

Preschool:
6:00 AMRAP
6 push presses, unloaded-PVC
12 side-to-side hops over 6” hurdle

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Pistol squat practice
Posted by Jeff Martin on 09/18

Thursday, September 20th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Bare Bones

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 squats => 5 burpees => 5 broad jumps

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 super-slow squats => 3 burpees => 3 broad jumps

WOD –
Varsity:
3 rounds
10 overhead squats, 95#/65#
100-meter run
10 sumo deadlift high pulls, 95#/65#
100-meter run

Junior Varsity:
3 rounds
10 overhead squats, 55#/45#
100-meter run
10 sumo deadlift high pulls, 55#/45#
100-meter run

Novice:
3 rounds
10 overhead squats, 35#/25#
100-meter run
10 sumo deadlift high pulls, 35#/25#
100-meter run

Elementary:
3 rounds
8 front squats, PVC-10#
80-meter run
8 sumo deadlift high pulls, PVC-10#
80-meter run

Preschool:
3 rounds
5 front squats, unloaded-PVC
50-meter run
5 sumo deadlift high pulls, unloaded-PVC
50-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Ring push-ups

Elementary and Preschool:
3 x
Max ring plank holds
Posted by Jeff Martin on 09/19

Friday, September 21st 2012

CrossFit Kids

CrossFit Kids action


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

Dallin Frampton: CrossFit in Kenya
a free CrossFit Journal article


Skill Day Homework:
Define criticism sandwich.

Define "Subterranean"

How many two digit numbers are divisible by 6?

From the article above:
What does the basic diet in Kenya consist of?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 09/20

Saturday, September 22nd 2012

CrossFit Kids


CrossFit Kids action

Infant Swim Resource


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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 walking lunges => forward roll => 3 strict pull-ups => 50-meter run => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
6 walking lunges => forward roll => 4 monkey hangs => 25-meter run => 25-meter high-knee skip

WOD –
Varsity:
8:00 AMRAP
3 muscle-ups
6 deadlifts, 255#/165#

Junior Varsity:
8:00 AMRAP
3 muscle-ups
6 deadlifts, 155#/75#

Novice:
8:00 AMRAP
3 muscle-ups (seated or jumping okay)
6 deadlifts, 75#/55#

Elementary:
8:00 AMRAP
3 seated or squat muscle-ups
6 deadlifts, 3#-8# kettlebell

Preschool:
5:00 AMRAP
3 false grip or ring hangs
6 deadlifts, unloaded

Cash Out –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict handstand push-ups

Elementary and Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 09/21

Sunday, September 23rd 2012

CrossFit Kids

CrossFit Kids action

S.A.T Prep


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

Buy In –
Varsity, Junior Varsity and Novice:
3x
Burgener warm-up
Partner jump

Elementary and Preschool:
3x
Burgener warm-up
Partner jump

WOD –
Varsity:
5 rounds
10 hang power snatches, 95#/65#
10 bar-facing burpees
10 toes-to bar

Junior Varsity:
5 rounds
10 hang power snatches, 55#/45#
10 bar-facing burpees
10 toes-to bar

Novice:
5 rounds
10 hang power snatches, 35#/25#
10 bar-facing burpees
10 toes-to bar

Elementary:
3 rounds
6 hang power snatches, PVC-10#
6 bar-facing burpees
6 toes-to-bar or knee raises

Preschool:
3 rounds
5 hang power snatches, unloaded-PVC
5 burpees
5 knee raises

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climb practice
Posted by Jeff Martin on 09/22

Monday, September 24th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Eternity


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

Buy In –
Varsity, Junior Varsity and Novice:
3x
10’ handstand walk => forward roll => agility course => 50-meter side shuffle => 50-meter carioca => basic dot drill x 10

Elementary and Preschool:
3x
Bear crawl => forward roll => agility course => 25-meter side shuffle => 25-meter carioca => basic dot drill x 10

WOD –
Varsity:
15:00 AMRAP
250-meter row or 200-meter run
10 hang squat clean, 35#/25# dumbbells
10 box jumps, 24”/20”

Junior Varsity:
15:00 AMRAP
250-meter row or 200-meter run
10 hang squat clean, 25#/20# dumbbells
10 box jumps, 24”/20”

Novice:
15:00 AMRAP
250-meter row or 200-meter run
10 hang squat clean, 20#/15# dumbbells
10 box jumps, 24”/20”

Elementary:
8:00 AMRAP
100-meter run
10 hang squat clean, unloaded-8# dumbbells
10 box jumps, 12”-20”

Preschool:
5:00 AMRAP
50-meter run
5 hang squat clean, unloaded
5 box jumps, 10”-12”

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice (with spotter)

Elementary and Preschool:
5:00
Front lever practice (with spotter)
Posted by Jeff Martin on 09/23

Tuesday, September 25th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For H.O.P.E

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


AMERICAN ACADEMY OF PEDIATRICS
Committee on Sports Medicine and Fitness
Strength Training by Children and Adolescents


Skill Day Homework:
In the CrossFit Level One course three squats are taught. What are they? In what order are they taught? Which of the squats does CrossFit Kids recommend waiting until the teen years to teach and why?

Define "Fallacious"

If 18 shirts of equal size can be prepared from 66 feet of cloth, what length of cloth is required for each shirt?

From the article above:
In preadolescents strength gains from appropriate weightlifting are mostly due to what factor?
Posted by Jeff Martin on 09/24

Wednesday, September 26th 2012

CrossFit Kids

CrossFit Kids action

Africa Initiative

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => balance beam => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5 squats => balance beam => 5 one-legged side-to-side hops, each leg => basic dot drill x 10 => 2 broad jumps

WOD –
Varsity:
7:00 AMRAP
7 front squats, 95#/65#
100-meter shuttle run (25-meter lengths)

Junior Varsity:
7:00 AMRAP
7 front squats, 55#/45#
100-meter shuttle run (25-meter lengths)

Novice:
7:00 AMRAP
7 front squats, 35#/25#
100-meter shuttle run (25-meter lengths)

Elementary:
7:00 AMRAP
7 front squats, PVC-10#
75-meter shuttle run (18.75-meter lengths)

Preschool:
5:00 AMRAP
7 front squats, unloaded-PVC
50-meter shuttle run (12.5-meter lengths)

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
15 toes-to-bar
5 cartwheels

Elementary and Preschool:
2 x
10 knee raises
1-3 cartwheels

Posted by Jeff Martin on 09/25

Thursday, September 27th 2012

CrossFit Kids

CrossFit Kids action


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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 3 strict pull-ups => 5 burpees => agility ladder => 50-meter run => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Box jump snake => 6 monkey hangs => 3 burpees => agility ladder => 25-meter run => 25-meter high-knee skip

WOD –
Varsity:
“Karen”
150 wall ball shots; 20#/14#, 10’ target

Junior Varsity:
“Karen”
150 wall ball shots; 14#/10#, 10’ target

Novice:
“Karen”
150 wall ball shots; 10#/8#, 8’-9’ target

Elementary:
“Lil Karen”
50 wall ball shots; 4#-6#, 5’-7’ target

Preschool:
“Pee Wee Karen”
3 rounds
10 wall ball shots; dodgeball-4#, 5’-6’ target
10-meter bear crawl

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00
Plank wars
Posted by Jeff Martin on 09/26

Friday, September 28th 2012

CrossFit Kids

CrossFit Kids action


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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
(Demo)
5 log cleans => 15-meter sprint => 15-meter back pedal => 50-meter sprint => 10 side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
3 medicine ball cleans => 15-meter sprint => 15-meter back pedal => 35-meter sprint => 10 side-to-side hops, each leg

WOD –
Varsity:
800-meter run
50 hang power snatches, 45#
30 burpees

Junior Varsity:
800-meter run
50 hang power snatches, 35#
30 burpees

Novice:
800-meter run
50 hang power snatches, 25#
30 burpees

Elementary:
200-meter run
25 hang power snatches, PVC-10#
15 burpees

Preschool:
100-meter run
12 hang power snatch, unloaded-PVC
12 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
50 sit-ups
25 knees-to-elbows
15 toes-to-bars

Elementary and Preschool:
20 sit-ups
10 knee raises

Posted by Jeff Martin on 09/27

Saturday, September 29th 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Resource


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

“Obesity in childhood is not just a cosmetic problem,” she says. “We are already seeing type 2 diabetes, which is strongly related to obesity, in more and more kids. This is a wake-up call for everyone.”
Nancy Copperman, RD

Child Obesity Risks May Be Greater Than Thought
WebMD

Skill Day Homework:
According to the cues taught at the CrossFit Kids course; to correct a child's elbow position in the press you would do what?

Define "Confluence"

Find (2i x 9i)

From the article above:
What five risk indicators are higher in obese children than their peers?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 09/28

Sunday, September 30th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep

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

Buy In –
Varsity, Junior Varsity and Novice:
5:00
Dynamic warm-up/stretching
- then -
Max box jump

Elementary and Preschool:
3x
50-meter run => 10 box jumps, 10”-24”

WOD –
Varsity:
12:00 AMRAP
2 rope climbs
10 push-ups
100-meter run

Junior Varsity:
12:00 AMRAP
2 rope climbs
10 push-ups
100-meter run

Novice:
12:00 AMRAP
2 rope climbs
10 push-ups
100-meter run

Elementary:
8:00 AMRAP
1 rope climb or beginner rope climb
7 push-ups
75-meter run

Preschool:
6:00 AMRAP
1 beginner rope climb
5 push-ups
50-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
5’-10’ handstand walk to wall with handstand push-up

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 09/29

Monday, October 1st 2012

CrossFit Kids

CrossFit Kids action

Crossfitsriramashram.com

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
100-meter run => sprint 20 meters => 180-degree turn, run backward 20 meters => 180-degree turn, sprint 20 meters => high-knee skip 20 meters => 180-degree turn, high-knee skip backward 20 meters => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
50-meter run => sprint 10 meters => 180-degree turn, run backward 10 meters => 180-degree turn, sprint 10 meters => high-knee skip 10 meters => 180-degree turn, high-knee skip backward 10 meters => basic dot drill x 10

WOD –
Varsity:
3 x 5:00 AMRAPs
6 push jerks, 95#/65#
8 toes-to-bar
10 double-unders
Rest 2:00 between each cycle.

Junior Varsity:
3 x 5:00 AMRAPs
6 push jerks, 55#/45#
8 toes-to-bar
10 double-unders
Rest 2:00 between each cycle.

Novice:
3 x 5:00 AMRAPs
6 push jerks, 35#/25#
8 toes-to-bar
10 double-unders
Rest 2:00 between each cycle.

Elementary:
2 x 5:00 AMRAPs
6 push presses, PVC-10#
8 toes-to-bar, knees-elbows, or knee raises
10 double-unders or 10 single-unders
Rest 2:00 between each cycle.

Preschool:
6:00 AMRAP
6 push presses, unloaded-PVC
6 knee raises
6 single-unders or side-to-side hops

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice (with spotter)

Elementary and Preschool:
5:00
Front lever practice (with spotter)
Posted by Jeff Martin on 09/30

 




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