Wednesday, January 2nd 2013

CrossFit Kids



CrossFit For Hope: Kenya Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Burgener warm-up
10 partner jumps

Elementary and Preschool:
2x
Burgener warm-up
10 partner jumps

WOD –
Varsity:
21-15-9
Hang power clean, 95#/65#
42-30-18
Burpees

Junior Varsity:
21-15-9
Hang power clean, 55#/45#
42-30-18
Burpees

Novice:
21-15-9
Hang power clean, 35#/25#
42-30-18
Burpees

Elementary:
12-9-6
Hang power clean, unloaded-10#
15-12-9
Burpees

Preschool:
9-6-3
Hang power clean, unloaded
9-6-3
Burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

Thursday, January 3rd 2013

CrossFit Kids



CrossFit Kids Meridian

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:
"Jocular"

Solve:
In a simultaneous throw of two dice, what is the probability of getting a doublet?

Friday, January 4th 2013

CrossFit Kids



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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

Elementary and Preschool:
5x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

WOD –
Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 24 kg/16 kg
12 pull-ups

Junior Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 16 kg/12 kg
12 pull-ups

Novice:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 12 kg/8 kg
12 pull-ups

Elementary:
“Li’l Helen”
3 rounds
100-meter run
12 kettlebell swings, unloaded-4 kg
6 pull-ups (progressions or assisted okay)

Preschool:
“PeeWee Helen”
3 rounds
50-meter run
6 kettlebell swings, unloaded
4 pull-ups (progressions or assisted okay)

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

Elementary and Preschool:
5:00
Ring play

Saturday, January 5th 2013

CrossFit Kids



CrossFit For Hope: Drowning Prevention Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Army crawl => alligator crawl => 5 push-ups => forward roll => 10 squats => 100-meter run

Elementary and Preschool:
3x or 5:00
Army crawl => alligator crawl => 5 push-ups => forward roll => 10 squats => 100-meter run

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

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

Novice:
“Karen”
150 wall ball shots, 10#/8#

Elementary:
“Li’l Karen”
5 rounds
1:00 wall ball shots, dodgeball-6#
Rest 1:00 between rounds.

Preschool:
“PeeWee Karen”
3 rounds
1:00 wall ball shots, dodgeball
Rest 1:00 between rounds.

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

Elementary and Preschool:
5:00
Plank and planche practice

Sunday, January 6th 2013

CrossFit Kids



CrossFit For Hope: SAT Prep, Mental Fitness Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => bear crawl => 10 burpees => 50-meter high-knee skip => 50-meter bum kickers

Elementary and Preschool:
5 PVC pass-throughs => bear crawl => 5 burpees => 25-meter high-knee skip => 25-meter bum kickers

WOD –
Varsity:
“Rolling Randy”
75 power snatches, 75#/55#
Every time the bar is put down, perform 3 front flips (do not flip unless you have pads and a qualified spotter; sub 5 forward rolls).

Junior Varsity:
“Rolling Randy”
75 power snatches, 55#/45#
Every time the bar is put down, perform 5 forward rolls.

Novice:
“Rolling Randy”
75 power snatches, 35#/25#
Every time the bar is put down, perform 3 forward rolls.

Elementary:
“Li’l Rolling Randy”
5 rounds
8 power snatches, unloaded-10#
Do 2 forward rolls between each round.

Preschool:
“PeeWee Rolling Randy”
5 rounds
5 power snatches, unloaded
Do 1 forward roll between each round.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Perfect plank push-ups

Elementary and Preschool:
5:00
Plank wars

Monday, January 7th 2013

CrossFit Kids



Crossfit Sri Ram Ashram is a non-profit CrossFit affiliate located in an orphanage outside of Haridwar, India.

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

CrossFit Kids Homework:
Define:
"Accretion"

Solve:
A number lock on a suitcase has 3 wheels each labelled with ten digits from 0 to 9. If opening the lock is a particular sequence of 3 digits with no repeats, how many such sequences will be possible?

Tuesday, January 8th 2013

CrossFit Kids



CrossFit For Hope:
Cure, Prevention, and Treatment of Catastrophic Children's Illness and Injury Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
6 jumping jacks => 6 mountain climbers => 6 walking lunges => 6 one-legged side-to-side hops, each leg => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
3 rounds
50 squats
7 muscle-ups
10 hang power cleans, 135#/95#

Junior Varsity:
3 rounds
50 squats
1-3 muscle-ups or 7 muscle-up progressions
10 hang power cleans, 55#/45#

Novice:
3 rounds
50 squats
1 muscle-up or 7 muscle-up progressions
10 hang power cleans, 35#/25#

Elementary:
3 rounds
12 squats
7 pull-ups (progressions or assisted okay)
7 push-ups
10 hang power cleans, unloaded-10#

Preschool:
3 rounds
6 squats
3 pull-ups (progressions or assisted okay)
3 push-ups
6 hang power cleans, unloaded

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

Elementary and Preschool:
5:00
Handstand practice

Wednesday, January 9th 2013

CrossFit Kids



CrossFit For Hope:
Kenya Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => forward roll => precision jump => monkey bar pass => basic dot drill x 10 => 5 burpees

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => precision jump => monkey bar pass or 4 monkey hangs => basic dot drill x 10 => 5 burpees

WOD –
Varsity:
5 rounds
1 rope climb
10 knees-to-elbows
12 dumbbell push presses, 35#/30#

Junior Varsity:
5 rounds
1 rope climb
10 knees-to-elbows
12 dumbbell push presses, 30#/25#

Novice:
5 rounds
1 rope climb
10 knees-to-elbows
12 dumbbell push presses, 25#/20#

Elementary:
3 rounds
1 beginner rope climb
5 knees raises
6 dumbbell push presses, unloaded-5#

Preschool:
3 rounds
1 beginner rope climb
5 knees raises
5 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
20’ wheel barrow walk

Elementary and Preschool:
3 x
10’ wheel barrow walk

Thursday, January 10th 2013

CrossFit Kids



CrossFit Kids Iconz

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 10 squats => 3 broad jumps => dip walk => agility course => 50-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Box jump snake => 5 squats => broad jump => 3 jumps-to-support => agility course => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
15:00 AMRAP
30 double-unders
10 burpees
10 pull-ups
100-meter run

Junior Varsity:
15:00 AMRAP
30 double-unders
10 burpees
10 pull-ups
100-meter run

Novice:
15:00 AMRAP
30 double-unders
10 burpees
10 pull-ups
100-meter run

Elementary:
6:00 AMRAP
15 double-unders or single-unders
6 burpees
6 pull-ups (progressions or assisted okay)
50-meter run

Preschool:
5:00 AMRAP
5 side-to-side hops over 6” hurdle
3 burpees
3 pull-ups (progressions or assisted okay)
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10’ handstand walk to wall and perform 1-3 handstand push-ups

Elementary and Preschool:
5:00
Handstand practice

Friday, January 11th 2013

CrossFit Kids



CrossFit Kids BroadBeach

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

CrossFit Kids Homework:
Define:
"Vituperate"

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

Read
Safe Off-Season Conditioning Creates Future Wins

Saturday, January 12th 2013

CrossFit Kids



CrossFit For Hope: Drowning Prevention Intitiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks =>10 walking lunges => 10 squats => 5 burpees => 200-meter run

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 walking lunges => 5 squats => 5 burpees => 100-meter run

WOD –
Varsity:
8:00 AMRAP
5 front squats, 95#/65#
5 push jerks, 95#/65#
20 double-unders

Junior Varsity:
8:00 AMRAP
5 front squats, 55#/45#
5 push jerks, 55#/45#
20 double-unders

Novice:
8:00 AMRAP
5 front squats, 35#/25#
5 push jerks, 35#/25#
20 double-unders

Elementary:
6:00 AMRAP
5 front squats, unloaded-10#
5 push press, unloaded-10#
10 double-unders or 10 single-unders

Preschool:
5:00 AMRAP
5 front squats, unloaded
5 push press, unloaded
5 tuck jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Pistol squats

Elementary and Preschool:
5:00
Pistol squat progressions

Sunday, January 13th 2013

CrossFit Kids



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 Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5-meter plank walk => 2 forward rolls => monkey bar pass => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Plank walk => forward roll => monkey bar pass or 4 monkey hangs => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
5 rounds
25 squats
10 handstand push-ups
25 box jumps, 24”/20”

Junior Varsity:
5 rounds
25 squats
5 handstand push-ups
25 box jumps, 24”/20”

Novice:
5 rounds
25 squats
3 handstand push-ups
25 box jumps, 24”/20”

Elementary:
3 rounds
10 squats
10 hand-release push-ups or 3 wall walk-ups
10 box jumps, 12”-24”

Preschool:
3 rounds
5 squats
5 push-ups or 2 wall walk-ups
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10 good mornings, PVC-45#
25 sit-ups

Elementary and Preschool:
2 x
5 good mornings, unloaded-PVC
10 sit-ups

Monday, January 14th 2013

CrossFit Kids




Carlsbad CrossFit

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 grasshoppers => 10 walking lunges => 5 squats => 3-5 strict pull-ups => 10 one-legged side-to-side hops, each leg => vault

Elementary and Preschool:
3x or 5:00
5 grasshoppers => 4 walking lunges => 5 squats => 4 monkey hangs => 10 one-legged side-to-side hops, each leg => broad jump

WOD –
Varsity:
8:00 AMRAP
5 deadlifts, 155#/105#
5 hang power cleans, 155#/105#
100-meter shuttle run (25-meter lengths)

Junior Varsity:
8:00 AMRAP
5 deadlifts, 65#/55#
5 hang power cleans, 65#/55#
100-meter shuttle run (25-meter lengths)

Novice:
8:00 AMRAP
5 deadlifts, 45#/35#
5 hang power cleans, 45#/35#
100-meter shuttle run (25-meter lengths)

Elementary:
6:00 AMRAP
5 deadlifts, unloaded-5# dumbbell (or 4kg kettlebell)
5 hang power cleans, unloaded-10#
50-meter shuttle run (25-meter lengths)

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
5 hang power cleans, unloaded
25-meter shuttle run (12.5-meter lengths)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
10 hollow rocks

Elementary and Preschool:
5:00
Handstand practice

Tuesday, January 15th 2013

CrossFit Kids



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 Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

CrossFit Kids Homework
Define:
Flippant

Solve:
4 x 3 + 1 + (1 x 8/4) =

Wednesday, January 16th 2013

CrossFit Kids



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.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 5 squats => bear crawl => forward roll => precision jump => 50-meter carioca => 25-meter side shuffle =>180-degree pivot =>25-meter side shuffle

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 squats => bear crawl => forward roll => precision jump => 25-meter carioca => 25-meter side shuffle

WOD –
Varsity:
12:00 AMRAP
250-meter row
10 toes-to-bar
15’ handstand walk

Junior Varsity:
12:00 AMRAP
250-meter row
10 toes-to-bar
15’ handstand walk

Novice:
12:00 AMRAP
250-meter row
5 toes-to-bar
10’ handstand walk

Elementary:
6:00 AMRAP
75-meter row
5 knee raises
3 wall walk-ups

Preschool:
5:00 AMRAP
35-meter run
3 knee raises
2 wall walk-ups

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

Elementary and Preschool:
5:00
Frog stand practice

Thursday, January 17th 2013

CrossFit Kids



CrossFit Practice Kids


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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => forward roll => army crawl => basic dot drill x 10 => 200-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => forward roll => army crawl => basic dot drill x 10 => 100-meter run

WOD –
Varsity:
5 rounds
3 thrusters, 145#/100#
6 chest-to-bar pull-ups
24 double-unders

Junior Varsity:
5 rounds
3 thrusters, 65#/55#
6 chest-to-bar pull-ups
24 double-unders

Novice:
5 rounds
3 thrusters, 45#/35#
6 strict pull-ups
24 double-unders

Elementary:
5 rounds
6 thrusters, unloaded-10#
12 monkey hangs
24 double-unders or single-unders

Preschool:
3 rounds
6 thrusters, unloaded
6 monkey hangs
6 side-to-side hops over 6” hurdle

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

Elementary and Preschool:
5:00
Ring play

Friday, January 18th 2013

CrossFit Kids



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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2:00 Max double-unders

Elementary and Preschool:
2:00 Max double-unders or single-unders

WOD –
Varsity:
4 Tabatas
Burpees
Box jumps, 24”/20”
Sit-Ups
Squats
Record total reps

Junior Varsity:
4 Tabatas
Burpees
Box jumps, 24”/20”
Sit-Ups
Squats
Record total reps

Novice:
4 Tabatas
Burpees
Box jumps, 24”/20”
Sit-Ups
Squats
Record total reps

Elementary:
4 Half Tabatas
Burpees
Box jumps, 12”-24”
Sit-Ups
Squats
Record total reps

Preschool:
4 Quarter Tabatas
Burpees
Box jumps, 10”-12”
Sit-Ups
Squats
Record total reps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ring handstand practice (2 spotters)

Elementary and Preschool:
5:00
Handstand practice

Saturday, January 19th 2013

CrossFit Kids



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.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

CrossFit Kids Homework:
Define:
Nebulous

Solve:
What percent of 75 is 15?

Sunday, January 20th 2013

CrossFit Kids



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 Gauntlet at the Los Angeles Fitness Expo is here. Want to compete next time? Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => 10 squats => bear crawl => 2 forward rolls => dip walk => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => 5 squats => bear crawl => forward roll => dip walk => 10 one-legged side-to-side hops, each leg => 50-meter run

WOD –
Varsity:
“Nate”
20:00 AMRAP
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 32 kg

Junior Varsity:
“Nate”
15:00 AMRAP
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 24 kg

Novice:
“Nate”
12:00 AMRAP
2 muscle-ups (progressions okay)
4 handstand push-ups
8 kettlebell swings, 16 kg

Elementary:
“Li’l Nate”
6:00-8:00 AMRAP
2 ring or standard pull-ups (progressions or assisted okay)
4 push-ups
8 kettlebell swings, unloaded-4 kg

Preschool:
“PeeWee Nate”
5:00 AMRAP
2 pull-ups (progressions or assisted okay)
4 push-ups
6 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rocks
10 supermen
10 sit-ups

Elementary and Preschool:
10 supermen
10 sit-ups

Monday, January 21st 2013

CrossFit Kids



CrossFit Providence Kids

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 jumping jacks => 10 mountain climbers => 10 grasshoppers => 10 lunge steps => 200-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 grasshoppers => 10 lunge steps => 100-meter run

WOD –
Varsity:
5 rounds
25 double-unders
10 toes-to-bar
10 burpees
10 pull-ups
25 squats

Junior Varsity:
5 rounds
25 double-unders
10 toes-to-bar
10 burpees
10 pull-ups
25 squats

Novice:
3 rounds
25 double-unders
10 toes-to-bar
10 burpees
10 pull-ups
25 squats

Elementary:
3 rounds
12 double-unders or single-unders
6 toes-to-bar, knees-to-elbows, or knee raises
6 burpees
6 monkey hangs
12 squats

Preschool:
3 rounds
6 side-to-side hops over 6” hurdle
3 knee raises
3 burpees
3 monkey hangs
6 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk

Elementary and Preschool:
5:00
Handstand practice

Tuesday, January 22, 2013

CrossFit Kids



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.

Did you see the Gauntlet? Did you miss it? Stay tuned for the next one. Contact .(JavaScript must be enabled to view this email address) to get your name on our email list.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 squats => 10 lunge steps => alligator crawl => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 squats => 5 lunge steps => alligator crawl => broad jump => 50-meter run

WOD –
Varsity:
24-18-12
Wall ball shots, 20#/14#, 10’ target
Power snatch, 95#/65#

Junior Varsity:
24-18-12
Wall ball shots, 14#/10#, 10’ target
Power snatch, 55#/45#

Novice:
24-18-12
Wall ball shots, 10#/8#, 10’ target
Power snatch, 35#/25#

Elementary:
12-9-6
Wall ball shots, dodgeball-6#, 5’-8’ target
Power snatch, unloaded-10#

Preschool:
6-4-2
Wall ball shots, dodgeball, 4-6’ target
Power snatch, unloaded

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

Elementary and Preschool:
5:00
Play with pistol squat progressions

Wednesday, January 23rd 2013

CrossFit Kids


Providing HOPE for:
Schools In Kenya

CrossFit For HOPE

CrossFit Kids Homework:
Define:
Ballast

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

Thursday, January 24th 2013

CrossFit Kids



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:
2:00 max double-unders
1:00 max box jumps, 24”/20”
Rest 1:00, repeat

Elementary and Preschool:
1:00 jump rope or side-to-side hops
1:00 box jumps, 10”-12”
Rest 1:00, repeat

WOD –
Varsity:
8:00 AMRAP
8 hang power cleans, 35#/30# dumbbells
8 push press, 35#/30#
8 lunges, 35#/30#

Junior Varsity:
8:00 AMRAP
8 hang power cleans, 25#/20# dumbbells
8 push press, 25#/20#
8 lunges, 25#/20#

Novice:
8:00 AMRAP
8 hang power cleans, 20#/15# dumbbells
8 push press, 20#/15#
8 lunges, 20#/15#

Elementary:
6:00 AMRAP
6 hang power cleans, unloaded-8# dumbbells
6 push press, unloaded-8# dumbbells
6 lunges, unloaded-8# dumbbells

Preschool:
5:00 AMRAP
5 hang power cleans, unloaded
5 push press, unloaded
5 lunges, unloaded

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

Elementary and Preschool:
1:00 push-ups
Rest 1:00, repeat

Friday, January 25th 2013

CrossFit Kids



CrossFit Kids Obstacle Course 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
Cartwheel => bear crawl => 10 squats => 10 vertical jumps w/two-hand touch to target 6”-12” overhead => 50-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Cartwheel => bear crawl => 5 squats => 5 vertical jumps w/two-hand touch to target overhead => 25-meter side shuffle => 25-meter high-knee skip

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 broad jumps
10 chest-to-bar pull-ups

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 broad jumps
10 chest-to-bar pull-ups

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 broad jumps
10 pull-ups

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
50-meter run
5 broad jumps
5 pull-ups (progressions or assisted okay) or monkey hangs

Preschool:
4:00 AMRAP
25-meter run
3 broad jumps
3 pull-ups (progressions or assisted okay) or monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
2 rope climbs, 15’
15’ handstand walk

Elementary and Preschool:
3 x
1 beginner rope climb
1 handstand attempt (w/spotter)

Saturday, January 26th 2013

CrossFit Kids



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

Sunday, January 27th 2013

CrossFit Kids



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?

Monday, January 28th 2013

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

Tuesday, January 29th 2013

CrossFit Kids


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

Wednesday, January 30th 2013

CrossFit Kids


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

Thursday, January 31st 2013

CrossFit Kids



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?

Friday, February 1st 2013

CrossFit Kids



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

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