Friday, November 2nd, 2012

CrossFit Kids

CrossFit Kids action

Crossfit Kids Jozi -South Africa

The CrossFit Kids Teen Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for details..
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 => vault => agility course => 50-meter side shuffle => 10 one-legged side-to-side hops, each leg => 50-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => broad jump => agility course => 25-meter side shuffle => 5 one-legged side-to-side hops, each leg => 50-meter run

WOD –
Varsity:
15-12-9
Power cleans, 95#/65#
Push-ups
Rest 2:00, repeat.

Junior Varsity:
15-12-9
Power cleans, 55#/45#
Push-ups
Rest 2:00, repeat.

Novice:
15-12-9
Power cleans, 35#/25#
Push-ups
Rest 2:00, repeat.

Elementary:
12-9-6
Power cleans, unloaded-10#
Push-ups
Rest 2:00, repeat.

Preschool:
9-6-3
Power cleans, unloaded
Push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ring handstand practice (with spotters)

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 11/01

Saturday, November 3rd 2012

CrossFit Kids

CrossFit Kids action

http://infantswim.com

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 forward rolls => dip walk => 50-meter high-knee skip => 50-meter run => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
Box jump snake => forward roll => dip walk => 25-meter high-knee skip => 25-meter run => basic dot drill x 10

WOD –
Varsity:
4 x 5:00 AMRAP
3 strict pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Junior Varsity:
4 x 5:00 AMRAP
3 strict pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Novice:
4 x 5:00 AMRAP
6 pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Elementary:
2 x 5:00 AMRAP
3 pull-ups (progressions or assisted okay)
9 squats
12 double-unders or single-unders
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
3 pull-ups (progressions or assisted okay)
6 squats
9 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity:
GHD sit-up skill work

Junior Varsity and Novice:
3 x
25 sit-ups
10 hollow rocks

Elementary and Preschool:
2 x
10 sit-ups


Posted by Jeff Martin on 11/02

Sunday, November 4th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep


Skill Day Homework
In CrossFit Kids Teen class what should directly precede the WOD? What directly follows the WOD? Why?

Define "Facetious"

Define:
4(-2/3 + 5/3) +7

Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 11/03

Monday, November 5th 2012

CrossFit Kids

CrossFit Kids action

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 => alligator crawl => forward roll => balance beam => monkey bar pass => basic dot drill x10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => alligator crawl => forward roll => balance beam => 4 monkey hangs => basic dot drill x10 => 50-meter run

WOD –
Varsity:
Ascending=>Descending Chipper
10 pull-ups
20 thrusters, 75#/55#
30 box jumps, 24”/20”
40 snatches, 75#/55#
50 double-unders
Then descend back through the movements starting with snatches.

Junior Varsity:
Ascending=>Descending Chipper
10 pull-ups
15 thrusters, 45#/35#
20 box jumps, 24”/20”
25 snatches, 45#/35#
30 double-unders
Then descend back through the movements starting with snatches.

Novice:
Ascending=>Descending Chipper
10 pull-ups
15 thrusters, 35#/25#
20 box jumps, 24”/20”
25 snatches, 35#/25#
30 double-unders
Then descend back through the movements starting with snatches.

Elementary:
Ascending=>Descending Chipper
6 pull-ups (progressions or assisted okay)
7 thrusters, unloaded-10#
8 box jumps, 12”-24”
9 snatches, unloaded-10#
10 tuck jumps
Then descend back through the movements starting with snatches.

Preschool:
Ascending=>Descending Chipper
6 pull-ups (progressions or assisted okay)
7 thrusters, unloaded
8 box jumps, 10”-12”
9 snatches, unloaded
10 tuck jumps
Then descend back through the movements starting with snatches.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rock-to-superman

Elementary and Preschool:
10 hollow rock-to-superman

Posted by Jeff Martin on 11/04

Tuesday, November 6th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

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 burpees => bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => forward roll => 10 one-legged side-to-side hops, each leg => 2 broad jumps

WOD –
Varsity:
12:00 AMRAP
5 ring dips
15 wall ball shots, 20#/14#, 10’ target
100-meter run

Junior Varsity:
12:00 AMRAP
5 ring dips or bar dips
15 wall ball shots, 14#/10#, 10’ target
100-meter run

Novice:
12:00 AMRAP
5 bar dips
15 wall ball shots, 10#/18#, 8’-9’ target
100-meter run

Elementary:
8:00 AMRAP
6 push-ups
12 wall ball shots, 4#-6#, 5’-7’ target
75-meter run

Preschool:
5:00 AMRAP
4 push-ups
8 wall ball shots, dodgeball, 5’-6’ target
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ring handstand practice (two spotters)

Elementary and Preschool:
5:00
Wall walk-ups
Posted by Jeff Martin on 11/05

Wednesday, November 7th 2012

CrossFit Kids

CrossFit Kids action

Kenya Initiative

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
10 push-ups => 10 squats => army crawl => 3 cartwheels => 3 strict pull-ups

Elementary and Preschool:
3x or 5:00
5 push-ups => 5 squats => army crawl => cartwheel => 4 monkey hangs

WOD –
Varsity:
“Jeremy”
21-15-9
Overhead squats, 95#/65#
Burpees

Junior Varsity:
“Jeremy”
21-15-9
Overhead squats, 55#/45#
Burpees

Novice:
“Jeremy”
21-15-9
Overhead squats, 35#/25#
Burpees

Elementary:
15-12-9
Front squats, unloaded-10#
Burpees

Preschool:
12-9-6
Front Squats, unloaded
Burpees

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

Elementary and Preschool:
5:00
False grip hangs and jump to support practice
Posted by Jeff Martin on 11/06

Thursday, November 8th 2012

CrossFit Kids

CrossFit Kids action

Crossfit Jozi

CrossFit Kids
By Sophia

CrossFit Kids Homework:
According to the video what is the cue taught at the CrossFit Kids Trainers Course to fix the deadlift back position?

Define "Filibuster"

If a man and a half can catch a fish and a half in a day and a half, how many fish can six men catch in seven days?

A triangle has one of its angles measuring 80 degrees and the other two angles of equal value. Find the values of the other two angles.

Read:
Obese Children Struggle With Joint Pain
By Mary Brophy Marcus

According to the article what percentage of children are overweight? The added weight is likely to decrease their desire and ability to do what that would help them lose weight? Because of the extra load on the joints what are the children more likely to develop as adults?

Post your answers to the CrossFit Kids Facebook Page!
Posted by Jeff Martin on 11/07

Friday, November 9th 2012

CrossFit Kids

CrossFit Kids action

Optio CrossFit

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 => 3 strict pull-ups => 10 squats => 10 push-ups

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 4 monkey hangs => 6 squats => 6 push-ups

WOD –
Varsity:
4 rounds
500-meter row
10 thrusters, 95#/65#
15 kettlebell swings, 24 kg/16 kg

Junior Varsity:
4 rounds
500-meter row
10 thrusters, 55#/45#
15 kettlebell swings, 16 kg/12 kg

Novice:
3 rounds
500-meter row
10 thrusters, 35#/25#
15 kettlebell swings, 12 kg/8 kg

Elementary:
3 rounds
200-meter run
8 thrusters, 95#/65#
8 kettlebell swings, unloaded-4 kg

Preschool:
3 rounds
50-meter run
5 thrusters, unloaded
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 good mornings, PVC-45#
10 walking lunges
10 toes-to-bar

Elementary and Preschool:
2x
5 good mornings, unloaded-PVC
5 walking lunges
5 knee raises
Posted by Jeff Martin on 11/08

Saturday, November 10th 2012

CrossFit Kids



CrossFit Kids action

Infant Swim Resource

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
Forward roll => monkey bar pass => bear crawl => dip walk => 100-meter run

Elementary and Preschool:
5:00
Forward roll => monkey bar pass or 4 monkey hangs => bear crawl => 3-second support hold => 50-meter run

WOD –
Varsity:
12:00 AMRAP
2 muscle-ups
4 handstand push-ups
8 knees-to-elbows
16 double-unders

Junior Varsity:
12:00 AMRAP
4 chest-to-bar pull-ups
6 hand release push-ups
8 knees-to-elbows
16 double-unders

Novice:
12:00 AMRAP
4 chest-to-bar pull-ups
6 hand release push-ups
8 knees-to-elbows
16 double-unders

Elementary:
6:00 AMRAP
4 pull-ups (progressions or assisted okay)
6 push-ups
8 knees-to-elbows or knee raises
16 double-unders or single-unders

Preschool:
6:00 AMRAP
2 pull-ups (progressions or assisted okay)
4 push-ups
6 knee raises
8 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice and ice cream makers
Elementary and Preschool:
5:00
Front lever practice
Posted by Jeff Martin on 11/09

Sunday, November 11th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep

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
10 lunge steps => 2 forward rolls => 10’ handstand walk or 2 wall walk-ups => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
6 lunge steps => forward roll => wall walk-up => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
3 x 5:00 AMRAP
5 deadlifts, 185#/130#
10 burpees
15 squats
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
5 deadlifts, 115#/75#
10 burpees
15 squats
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
5 deadlifts, 75#/55#
10 burpees
15 squats
Rest 2:00 between cycles.

Elementary:
8:00 AMRAP
5 deadlifts, unloaded-8# kettlebell
7 burpees
9 squats

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
5 burpees
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 11/10

Monday, November 12th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids So Ill
CrossFit Kids Homework
According to the CrossFit Kids Trainers course, why do we teach the sumo deadlift?

Define "Cull"

The difference of two numbers is 15 and one fifth of their sum is 9. The number are?
Posted by Jeff Martin on 11/11

Tuesday, November 13th 2012

CrossFit Kids

CrossFit Kids action

CrossFit HOPE

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 => forward roll => monkey bar pass => dip walk => agility course => 50-meter run => 50-meter sprint

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 4 monkey hangs => dip walk => agility course => 25-meter run => 25-meter sprint

WOD –
Varsity:
“Barbara Lite”
3 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 between rounds.

Junior Varsity:
“Barbara Lite”
3 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 between rounds.

Novice:
“Barbara Lite”
3 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 between rounds.

Elementary:
“Pee Wee Barbara”
2 rounds
5 pull-ups (progressions or assisted okay)
10 push-ups
15 sit-ups
20 squats
Rest 2:00 between rounds.

Preschool:
“Bitty Barbara”
2 rounds
3 pull-ups (progressions or assisted okay)
6 push-ups
9 sit-ups
12 squats
Rest 2:00 between rounds.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Double-unders

Elementary and Preschool:
5:00
Double-under or single-under practice
Posted by Jeff Martin on 11/12

Wednesday, November 14th 2012

CrossFit Kids

CrossFit Kids action

Africa Initiatives

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
10 walking lunges => 3 strict pull-ups => basic dot drill x 10 => 10 squats
Elementary and Preschool:
3x or 5:00
6 walking lunges => 4 monkey hangs => basic dot drill x 10 => 6 squats

WOD –
Varsity:
8:00 AMRAP
250-meter row
7 front squats, 115#/85#

Junior Varsity:
8:00 AMRAP
250-meter row
7 front squats, 55#/45#

Novice:
8:00 AMRAP
250-meter row
7 front squats, 35#/25#

Elementary:
8:00 AMRAP
100-meter run
7 front squats, unloaded-10#

Preschool:
5:00 AMRAP
50-meter run
7 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Knees-to-elbow

Elementary and Preschool:
3 x
5 knees-to-elbows or knee raises

Posted by Jeff Martin on 11/13

Thursday, November 15th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Hook And Ladder

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 burpees => alligator crawl => 3 cartwheels => box jump snake => 100-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => alligator crawl => cartwheel => box jump snake => 50-meter run

WOD –
Varsity:
6 rounds
8 box jumps, 30”/24”
12 push press, 95#/65#
48 double-unders

Junior Varsity:
6 rounds
8 box jumps, 24”/20”
12 push press, 55#/45#
48 double-unders

Novice:
6 rounds
8 box jumps, 24”/20”
12 push press, 35#/25#
48 double-unders

Elementary:
4 rounds
6 box jumps, 12”-24”
8 push press, unloaded-10#
24 double-unders or single-unders

Preschool:
3 rounds
4 box jumps, 10”-12”
6 push press, unloaded
8 side-to-side hops over 6” hurdle

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 11/14

Friday, November 16th 2012

CrossFit Kids Preschool

CrossFit Kids action

CrossFit Kids Homework
Define "Apprise"

On sports day parade, students were made to stand in 15 lines with 32 students per line. If 24 students were made to stand in each line, how many lines could be formed?
Posted by Jeff Martin on 11/15

Saturday, November 17th 2012


CrossFit Kids

CrossFit Kids action

Infant Swimming Resource

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:
2 x
Burgener warm-up
200-meter run

Elementary and Preschool:
Burgener warm-up
100-meter run

WOD –
Varsity:
12:00 AMRAP
100-meter shuttle (25-meter lengths)
7 power cleans, 155#/105#
14 bar-facing burpees

Junior Varsity:
12:00 AMRAP
100-meter shuttle (25-meter lengths)
7 power cleans, 55#/45#
14 bar-facing burpees

Novice:
12:00 AMRAP
100-meter shuttle (25-meter lengths)
7 power cleans, 35#/25#
14 bar-facing burpees

Elementary:
8:00 AMRAP
50-meter shuttle (12.5-meter lengths)
5 power cleans, unloaded-10#
10 burpees

Preschool:
5:00 AMRAP
20-meter shuttle (5-meter lengths)
4 power cleans, unloaded
6 burpees

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

Elementary and Preschool:
5:00
Pistol squat practice
Posted by Jeff Martin on 11/16

Sunday, November 18th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep Mental Fitness

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 => balance beam => 10 one-legged side-to-side hops, each leg => 100-meter run => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => balance beam => 5 one-legged side-to-side hops, each leg => 50-meter run => basic dot drill x 10

WOD –
Varsity:
2 x 8:00 AMRAP
4 toes-to-bar
8 box jumps, 24”/20”
4 strict pull-ups
8 squats
Rest 2:00 between each cycle.

Junior Varsity:
2 x 8:00 AMRAP
4 toes-to-bar
8 box jumps, 24”/20”
4 strict pull-ups
8 squats
Rest 2:00 between each cycle.

Novice:
2 x 8:00 AMRAP
4 toes-to-bar
8 box jumps, 24”/20”
4 strict pull-ups
8 squats
Rest 2:00 between each cycle.

Elementary:
8:00 AMRAP
4 toes-to-bar, knees-to-elbow, or knee raises
8 box jumps, 12”-24”
4 pull-ups (progressions or assisted okay)
8 squats

Preschool:
5:00 AMRAP
4 knee raises
4 box jumps, 10”-12”
4 monkey hangs
4 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ Handstand walk to roll out

Elementary and Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 11/17

Monday, November 19th 2012

CrossFit Kids

CrossFit Kids action

CROSSFIT SRI RAM ASHRAM, HARIDWAR INDIA

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
2 cartwheels => precision jump => 5 push-ups => 10 side-to-side hops => 5 push-ups

Elementary and Preschool:
3x or 5:00
Cartwheel => precision jump => 3 push-ups => 10 side-to-side hops => 3 push-ups

WOD –
Varsity:
8:00 AMRAP
3 manmakers, 35#/25# dumbbells
3 broad jumps
100-meter run

Junior Varsity:
8:00 AMRAP
3 manmakers, 25#/20# dumbbells
3 broad jumps
100-meter run

Novice:
8:00 AMRAP
3 manmakers, 20#/15# dumbbells
3 broad jumps
100-meter run

Elementary:
6:00 AMRAP
3 manmakers, unloaded-5# dumbbells
3 broad jumps
75-meter run

Preschool:
5:00 AMRAP
2 manmakers, unloaded
2 broad jumps
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ring handstand practice (two spotters)

Elementary and Preschool:
5:00
Headstand practice
Posted by Jeff Martin on 11/18

Tuesday, November 20th 2012

CrossFit Kids

CrossFit Kids action

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

CrossFit Kids Homework:
Define "Philology"

Find the total number of ways of answering 4 objective type questions, each question having 5 choices.
Posted by Jeff Martin on 11/19

Wednesday, November 21st 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope
Kenya

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
Box jump snake => bear crawl => monkey bar pass => alligator crawl => angry gorilla walk

Elementary and Preschool:
5:00
Box jump snake => bear crawl => monkey bar pass => alligator crawl => angry gorilla walk

WOD –
Varsity:
“Danny”
20:00 AMRAP
10 thrusters, 65#/45#
10 burpees
100-meter run

Junior Varsity:
“Danny”
20:00 AMRAP
10 thrusters, 45#/35#
10 burpees
100-meter run

Novice:
“Danny”
18:00 AMRAP
10 thrusters, 25#/15#
10 burpees
100-meter run

Elementary:
“Danny”
6:00 AMRAP
6 thrusters, unloaded-10#
6 burpees
75-meter run

Preschool:
“Danny”
5:00 AMRAP
5 thrusters, unloaded
5 burpees
50-meter run

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 11/20

Thursday, November 22nd 2012

CrossFit Kids

CrossFit Kids action

CrossFit Akron

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:
3:00
5 pull-ups
5 push-ups
5 squats

Elementary and Preschool:
3:00
3 pull-ups (progressions or assisted okay)
3 push-ups
3 squats

WOD –
Varsity:
“Karabel”
10 rounds
3 power snatches, 135#/95#
15 wall ball shots, 20#/14#

Junior Varsity:
“Karabel”
10 rounds
3 power snatches, 55#/45#
15 wall ball shots, 14#/10#

Novice:
“Karabel”
10 rounds
3 power snatches, 35#/25#
10 wall ball shots, 10#/8#

Elementary:
“Karabel”
5 rounds
3 power snatches, unloaded-10#
10 wall ball shots, Gator Skin dodgeball-6# medicine ball

Preschool:
“Karabel”
5 rounds
3 power snatches, unloaded
5 wall ball shots, Gator Skin dodgeball

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
50 sit-ups
50 double-unders

Elementary and Preschool:
2 x
10 sit-ups
10 double-unders or single-unders

Posted by Jeff Martin on 11/21

Friday, November 23rd 2012

CrossFit Kids


CrossFit Kids action

Breaking Muscle

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 => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
Bear crawl => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal => broad jump

WOD –
Varsity:
5 rounds
500-meter row
30 push-ups

Junior Varsity:
4 rounds
500-meter row
30 push-ups

Novice:
3 rounds
500-meter row
30 push-ups

Elementary:
3 rounds
200-meter run
10 push-ups

Preschool:
4 rounds
50-meter run
5 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Toes-to-bar

Elementary and Preschool:
3 x
5 knees-to-elbows or knee raises

Posted by Jeff Martin on 11/22

Saturday, November 24th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope
Drowning Prevention

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

CDC projects huge diabetes jump in kids, teens
THE ATLANTA JOURNAL-CONSTITUTION


CrossFit Kids Homework:
In the CrossFit Kids Trainers course, what is the cue used to get children in the proper stance for the squat?

Define "Adroit"

Evaluate:
(2 + 3i)(4 + 2i)

What was type 2 diabetes commonly called 20 years ago? According to the article, even if the rates stay as they are now, the number of children and teens with type 2 diabetes is projected to climb by what percentage over the next 40 years?

Posted by Jeff Martin on 11/23

Sunday, November 25th 2012

CrossFit Kids

CrossFit Kids action

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

Monday, November 26th 2012

CrossFit Kids

CrossFit Kids action

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

Tuesday, November 27th 2012

CrossFit Kids

CrossFit Kids action

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

Wednesday, November 28th 2012

CrossFit Kids

CrossFit Kids action

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

Thursday, November 29th 2012

CrossFit Kids

CrossFit Kids action

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

Friday, November 30th 2012

CrossFit Kids

CrossFit Kids action

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

Saturday, December 1st 2012

CrossFit Kids

CrossFit Kids action

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

 




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