Saturday, February 2nd 2013

CrossFit Kids
CrossFit Kids action

Providing Hope For: Drowning Prevention
Hope.CrossFit.com

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 mountain climbers => 10 lunge steps => forward roll => precision jump => 50-meter carioca => 25-meter back pedal => 180-degree turn => 25-meter sprint

Elementary and Preschool:
3x or 5:00
5 mountain climbers => 5 lunge steps => forward roll => precision jump => 25-meter carioca => 10-meter back pedal => 180-degree turn => 10-meter sprint

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
4 pistol squats, alternating legs
4 strict pull-ups
4 handstand push-ups
12 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
4 pistol squats, alternating legs
4 strict pull-ups
4 handstand push-ups
12 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
8 squats
4 strict pull-ups
4 handstand push-ups or 8 hand-release push-ups
12 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 squats
5 pull-ups (progressions or assisted okay)
5 push-ups
10 double-unders or single-unders

Preschool:
5:00 AMRAP
5 squats
5 monkey hangs
5 push-ups
5 side-to-side hops

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

Elementary and Preschool:
3 x
3 wall walk-ups
3 hollow rocks
3 supermen

Posted by Jeff Martin on 02/01

Sunday, February 3rd 2013

CrossFit Kids
CrossFit Kids action
Kenya.CrossFit.com

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 squats => bear crawl => balance beam => monkey bar pass => basic dot drill x 10 => 200-meter run

Elementary and Preschool:
3x or 5:00
5 squats => bear crawl => balance beam => 4 monkey hangs => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
12-9-6
Box jumps, 33”/30”
Deadlifts, 245#/165#
Knees-to-elbows

Junior Varsity:
12-9-6
Box jumps, 30”/24”
Deadlifts, 115#/75#
Knees-to-elbows

Novice:
12-9-6
Box jumps, 30”/24”
Deadlifts, 75#/55#
Knees-to-elbows

Elementary:
12-9-6
Box jumps, 12”-24”
Deadlifts, unloaded-8 kg kettlebell
Knees-to-elbows or knee raises

Preschool:
6-5-4
Box jumps, 10”-12”
Deadlifts, unloaded
Knees raises

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

Elementary and Preschool:
5:00
Plank, frog stand, and headstand practice

Posted by Jeff Martin on 02/02

Monday, February 4th 2013

CrossFit Kids

CrossFit Kids action

A host of projects can be funded by the CrossFit community. School rooms, rainwater-collection systems and desks are some of the options, but CrossFitters can also help Kenyans improve their diets via chicken coops, small fish ponds, sustainable gardens filled with diverse produce, and more. The overall goal is to improve the lives of Africans by improving their health and giving them every chance to get a good education. No donation is too small, and even the smallest contributions can help the CrossFit efforts.

Kenya.crossfit.com

CrossFit Kids Homework:
Define:
Flout

Solve:
How many multiples of four are between 10 and 250?

Posted by Jeff Martin on 02/03

Tuesday, February 5th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope For:
Childrens Illness Treatment
Hope.CrossFit.Com

By providing water and schools, CrossFit is changing lives in Kenya—and you can help.
Kenya.CrossFit.com

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 squats => 5 burpees => bear crawl => 10 one-legged side-to-side hops, each leg => 10 sit-ups => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => 3 burpees => bear crawl => 5 one-legged side-to-side hops, each leg => 5 sit-ups => 50-meter run

WOD –
Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power cleans, 35#/30#
5 one-arm dumbbell overhead walking lunge steps, 35#/30#
5 one-arm dumbbell power snatches, 35#/30#
5 one-arm dumbbell front rack walking lunge steps, 35#/30#
Switch arms

Junior Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power cleans, 25#/20#
5 one-arm dumbbell overhead walking lunge steps, 25#/20#
5 one-arm dumbbell power snatches, 25#/20#
5 one-arm dumbbell front rack walking lunge steps, 25#/20#
Switch arms

Novice:
10:00 AMRAP
5 one-arm dumbbell hang power cleans, 20#/15#
5 one-arm dumbbell overhead walking lunge steps, 20#/15#
5 one-arm dumbbell power snatches, 20#/15#
5 one-arm dumbbell front rack walking lunge steps, 20#/15#
Switch arms

Elementary:
6:00 AMRAP
5 one-arm dumbbell hang power cleans, unloaded-5#
5 one-arm dumbbell overhead walking lunge steps, unloaded-5#
5 one-arm dumbbell power snatches, unloaded-5#
5 one-arm dumbbell front rack walking lunge steps, unloaded-5#
Switch arms

Preschool:
5:00 AMRAP
5 hang power cleans, unloaded
5 walking lunge steps

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

Elementary and Preschool:
10 knee raises
10 supermen


Posted by Jeff Martin on 02/04

Wednesday, February 6th 2013

CrossFit Kids

CrossFit Kids action

The list of diseases, sicknesses, and birth defects that affect Kenyans living in Coast Province goes on and on. Malaria kills over two million Africans per year, which would be similar to watching the entire state of Utah evaporate off the face of the Earth every New Year. It is common to visit this area of Kenya and see somebody suffering from the same illness a few times a month, caused by anything from hygiene issues to bug bites to water problems. CrossFit HQ is working to improve the quality of life.
Kenya.crossfit.com/donate

The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

CrossFit Kids Gauntlet, a teen competition providing Hope for Kenya
On February 16 and 17, 2013, we invite athletes, ages 12-18, to compete in the CrossFit Kids Gauntlet, a teen competition providing Hope for Kenya.

This will be the first ever Gauntlet event to be held at multiple sites simultaneously around the world:

CrossFit 3D (Manchester, UK): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit Brand X (Ramona, CA): .(JavaScript must be enabled to view this email address) – Sunday, February 17
CrossFit Caveman (Stafford, TX): .(JavaScript must be enabled to view this email address) – Sunday, February 17
CrossFit King of Prussia (Bridgeport, PA): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit Spearhead (Holladay, UT): .(JavaScript must be enabled to view this email address) – Saturday, February 16
Savannah Christian Preparatory School (Savannah, GA): .(JavaScript must be enabled to view this email address) – contact for date

To register:

(1) From the list above, choose an affiliate at which you plan to compete.
(2) Contact that affiliate to receive registration forms.
(3) Go to Hope for Kenya (kenya.crossfit.com) and register. You can use your existing account if you have one; however, you must select one of the above affiliates as yours unless you plan to compete at Savannah Christian Prep (you can always change back to your home affiliate later).
(4) Donate the $35 entry fee to Hope for Kenya. You are encouraged to donate more. The top teen fund-raiser at each affiliate will be recognized.
(5) Forward a copy of the donation receipt along with registration forms to the affiliate at which you plan to compete. If you do not see a direct email address above, please get in touch with the affiliate via its website for contact information.

*** Your spot in the competition is NOT confirmed until the entire registration process is complete. Athletes will have 24 hours upon receipt of the registration materials to complete this process or your spot may be released. ***

This is a one-day event to be held on February 16 OR February 17, 2013. Check with your chosen affiliate for the date and event times.

*** Athletes must have registration complete by Thursday, February 14, 2013 ***

Please direct specific event questions to your chosen affiliate. General questions about the Gauntlet can be sent to .(JavaScript must be enabled to view this email address).

We look forward to seeing you on the competition floor.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
200-meter run
4:00 EMOM
Strict pull-ups
200-meter run
4:00 EMOM
Chest-to-bar pull-ups

Elementary and Preschool:
100-meter run
5:00
Pull-up practice

WOD –
Varsity:
2:00 AMRAP
Kettlebell swings, 24kg/16kg
Rest 2:00
2:00 AMRAP
Double-unders
Rest 2:00
Repeat both

Junior Varsity:
2:00 AMRAP
Kettlebell swings, 16kg/12kg
Rest 2:00
2:00 AMRAP
Double-unders
Rest 2:00
Repeat both

Novice:
2:00 AMRAP
Kettlebell swings, 12kg/8kg
Rest 2:00
2:00 AMRAP
Double-unders
Rest 2:00
Repeat both

Elementary:
2:00 AMRAP
Kettlebell swings, unloaded-4kg
Rest 2:00
2:00 AMRAP
Double-unders or single-unders
Rest 2:00
Repeat both

Preschool:
1:00 AMRAP
Kettlebell swings, unloaded
Rest 1:00
1:00 AMRAP
Side-to-side hops
Rest 2:00
Repeat both

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

Elementary and Preschool:
5:00
Ring play

Posted by Jeff Martin on 02/05

Thursday, February 7th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Sri Ram Ashram, Haridwar, India

CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in, improving their own conditions. We provide no handouts. By creating realistic, self-sustaining solutions to specific problems, we enable Kenyans to stand strong for generations to come.
Kenya.CrossFit.com

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 => 10 squats => 10 mountain climbers => bear crawl => 3 broad jumps => 100-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 jumping jacks => 5 squats => 5 mountain climbers => bear crawl => broad jump => 35-meter high-knee skip

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
5 hang power snatches, 95#/65#
7 burpees
9 pull-ups

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
5 hang power snatches, 55#/45#
7 burpees
9 pull-ups

Novice:
4 x 4:00 AMRAPs, rest 2:00 in between
5 hang power snatches, 35#/25#
7 burpees
9 pull-ups

Elementary:
2 x 4:00 AMRAPs, rest 2:00 in between
3 hang power snatches, unloaded-10#
4 burpees
5 pull-ups (progressions or assisted okay)

Preschool:
4:00 AMRAP
4 hang power snatches, unloaded
4 burpees
4 monkey hangs

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

Elementary and Preschool:
3 x
2 wall walk-ups



Posted by Jeff Martin on 02/06

Friday, February 8th 2013

CrossFit Kids



CrossFit is hoping to connect the affiliate community with projects like this, where CrossFit will help affiliates select projects and raise money. A garden requires about $3,000. A fish pond goes for about $3,500, as does a cistern to collect rainwater. For $10,000, affiliates can build a schoolroom. The village residents kick in 10 percent of the cost, giving them investment in the projects.
Kenya.crossfit.com

CrossFit Kids Homework:
Define:
Mitigate

Solve:
(2 +3i) (4 + 2i)
Posted by Jeff Martin on 02/07

Saturday, February 9th 2013

CrossFit Kids action

CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in, improving their own conditions. We provide no handouts. By creating realistic, self-sustaining solutions to specific problems, we enable Kenyans to stand strong for generations to come.
Donate today

The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

CrossFit Kids Gauntlet, a teen competition providing Hope for Kenya

On February 16 and 17, 2013, we invite athletes, ages 12-18, to compete in the CrossFit Kids Gauntlet, a teen competition providing Hope for Kenya.

This will be the first ever Gauntlet event to be held at multiple sites simultaneously around the world:

AKP CrossFit (Fairborn, OH): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit 3D (Manchester, UK): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit Brand X (Ramona, CA): .(JavaScript must be enabled to view this email address) – Sunday, February 17
CrossFit Caveman (Stafford, TX): .(JavaScript must be enabled to view this email address) – Sunday, February 17
CrossFit King of Prussia (Bridgeport, PA): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit Spearhead (Holladay, UT): .(JavaScript must be enabled to view this email address) – Saturday, February 16
Savannah Christian Preparatory School (Savannah, GA): .(JavaScript must be enabled to view this email address) – contact for date

To register:

(1) From the list above, choose an affiliate at which you plan to compete.
(2) Contact that affiliate to receive registration forms.
(3) Go to Hope for Kenya (kenya.crossfit.com) and register. You can use your existing account if you have one; however, you must select one of the above affiliates as yours unless you plan to compete at Savannah Christian Prep (you can always change back to your home affiliate later).
(4) Donate the $35 entry fee to Hope for Kenya. You are encouraged to donate more. The top teen fund-raiser at each affiliate will be recognized.
(5) Forward a copy of the donation receipt along with registration forms to the affiliate at which you plan to compete. If you do not see a direct email address above, please get in touch with the affiliate via its website for contact information.

*** Your spot in the competition is NOT confirmed until the entire registration process is complete. Athletes will have 24 hours upon receipt of the registration materials to complete this process or your spot may be released. ***

This is a one-day event to be held on February 16 OR February 17, 2013. Check with your chosen affiliate for the date and event times.

*** Athletes must have registration complete by Thursday, February 14, 2013 ***

Please direct specific event questions to your chosen affiliate. General questions about the Gauntlet can be sent to .(JavaScript must be enabled to view this email address).

We look forward to seeing you on the competition floor.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => agility course => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 3 jump-to-supports => basic dot drill x 10 => agility course => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
5 rounds
15 toes-to-bar
200-meter run
15 push-ups
200-meter run

Junior Varsity:
5 rounds
10 toes-to-bar
200-meter run
15 push-ups
200-meter run

Novice:
3 rounds
10 toes-to-bar
200-meter run
10 push-ups
200-meter run

Elementary:
3 rounds
5 knee raises
100-meter run
10 push-ups
100-meter run

Preschool:
3 rounds
5 knee raises
35-meter run
5 push-ups
35-meter run

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


Elementary and Preschool:
5:00
Jump rope practice

Posted by Jeff Martin on 02/09

Sunday, February 10th 2013

CrossFit Kids action

CrossFit makes people better, and through Hope for Kenya, we are reaching beyond the barbells and med balls to find solutions, create opportunities and inspire change for generations to come.
Click Here to find out more.

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 jumping jacks => alligator crawl => 2 cartwheels => precision jump => balance beam => vault => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => alligator crawl => cartwheel => precision jump => balance beam => broad jump => 50-meter run

WOD –
Varsity:
12:00 AMRAP
5 ring rows
10 ring dips
15 squats

Junior Varsity:
12:00 AMRAP
5 ring rows
10 ring dips
15 squats

Novice:
10:00 AMRAP
5 ring rows
5 ring dips
15 squats

Elementary:
6:00 AMRAP
5 ring rows or bar rows
5 jump-to-supports on rings or bar (jumping bar muscle-up progression)
10 squats

Preschool:
5:00 AMRAP
5 bar rows
5 jump-to-supports on bar (jumping bar muscle-up progression)
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Muscle-up practice

Elementary and Preschool:
5:00
Ring play or bar play

Posted by Jeff Martin on 02/09

Monday, February 11th 2013

CrossFit Kids

CrossFit Kids action
The list of diseases, sicknesses, and birth defects that affect Kenyans living in Coast Province goes on and on. Malaria kills over two million Africans per year, which would be similar to watching the entire state of Utah evaporate off the face of the Earth every New Year. It is common to visit this area of Kenya and see somebody suffering from the same illness a few times a month, caused by anything from hygiene issues to bug bites to water problems.
Help make a difference. Donate today.
The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

CrossFit Kids Gauntlet, a teen competition providing Hope for Kenya

On February 16 and 17, 2013, we invite athletes, ages 12-18, to compete in the CrossFit Kids Gauntlet, a teen competition providing Hope for Kenya.

This will be the first ever Gauntlet event to be held at multiple sites simultaneously around the world:

AKP CrossFit (Fairborn, OH): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit 3D (Manchester, UK): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit Brand X (Ramona, CA): .(JavaScript must be enabled to view this email address) – Sunday, February 17
CrossFit Caveman (Stafford, TX): .(JavaScript must be enabled to view this email address) – Sunday, February 17
CrossFit King of Prussia (Bridgeport, PA): .(JavaScript must be enabled to view this email address) – Saturday, February 16
CrossFit Spearhead (Holladay, UT): .(JavaScript must be enabled to view this email address) – Saturday, February 16
Savannah Christian Preparatory School (Savannah, GA): .(JavaScript must be enabled to view this email address) – contact for date

To register:

(1) From the list above, choose an affiliate at which you plan to compete.
(2) Contact that affiliate to receive registration forms.
(3) Go to Hope for Kenya (kenya.crossfit.com) and register. You can use your existing account if you have one; however, you must select one of the above affiliates as yours unless you plan to compete at Savannah Christian Prep (you can always change back to your home affiliate later).
(4) Donate the $35 entry fee to Hope for Kenya. You are encouraged to donate more. The top teen fund-raiser at each affiliate will be recognized.
(5) Forward a copy of the donation receipt along with registration forms to the affiliate at which you plan to compete. If you do not see a direct email address above, please get in touch with the affiliate via its website for contact information.

*** Your spot in the competition is NOT confirmed until the entire registration process is complete. Athletes will have 24 hours upon receipt of the registration materials to complete this process or your spot may be released. ***

This is a one-day event to be held on February 16 OR February 17, 2013. Check with your chosen affiliate for the date and event times.

*** Athletes must have registration complete by Thursday, February 14, 2013 ***

Please direct specific event questions to your chosen affiliate. General questions about the Gauntlet can be sent to .(JavaScript must be enabled to view this email address).

We look forward to seeing you on the competition floor.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => forward roll => army crawl => monkey bar pass => 10 one-legged side-to-side hops, each leg => 10 walking lunges => 10 mountain climbers

Elementary and Preschool:
3x or 5:00
Box jump snake => forward roll => army crawl => monkey bar pass => 5 one-legged side-to-side hops, each leg => 5 walking lunges => 5 mountain climbers

WOD –
Varsity:
20 front squats, 135#/95#
30 kettlebell swings, 24kg/16kg
40 pull-ups
50 sit-ups
60 double-unders
800-meter run

Junior Varsity:
20 front squats, 65#/55#
30 kettlebell swings, 16kg/12kg
40 pull-ups
50 sit-ups
60 double-unders
800-meter run

Novice:
15 front squats, 45#/35#
20 kettlebell swings, 12kg/8kg
25 pull-ups
30 sit-ups
35 double-unders
400-meter run

Elementary:
10 front squats, unloaded-10#
10 kettlebell swings, unloaded-4kg
10 pull-ups (progressions or assisted okay)
10 sit-ups
20 double-unders or single-unders
200-meter run

Preschool:
2 rounds
5 front squats, unloaded
5 kettlebell swings, unloaded
5 monkey hangs
5 sit-ups
5 single-unders
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
10’ handstand walk
3-5 handstand push-ups

Elementary and Preschool:
5:00
Handstand practice



Posted by Jeff Martin on 02/10

Tuesday, February 12th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework:
Define:
Reprove

Solve:
The difference of two numbers is `15 and one fifth of their sum is. What are the numbers?
Posted by Jeff Martin on 02/11

Wednesday, February 13th 2013

CrossFit Kids

CrossFit Kids action

http://www.crossfitkidsla.com


CrossFit makes people better, and through Hope for Kenya, we are reaching beyond the barbells and med balls to find solutions, create opportunities and inspire change for generations to come.
Click Here to find out more.

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 sit-ups => bear crawl => forward roll => 10 squats => 10 side-to-side hops => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
5 sit-ups => bear crawl => forward roll => 5 squats => 5 side-to-side hops => 25-meter high-knee skip => 25-meter back pedal => broad jump

WOD –
Varsity:
12:00 AMRAP
10 power cleans, 95#/65#
10 box jumps, 24”/20”
1 rope climb, 15’

Junior Varsity:
12:00 AMRAP
10 power cleans, 55#/45#
10 box jumps, 24”/20”
1 rope climb, 15’

Novice:

12:00 AMRAP
10 power cleans, 35#/25#
10 box jumps, 24”/20”
1 rope climb, 12’

Elementary:
6:00 AMRAP
8 power cleans, unloaded-10#
10 box jumps, 12”-24”
1 rope climb, 6’-8’, or 1 beginner rope climb

Preschool:
5:00 AMRAP
5 power cleans, unloaded
5 box jumps, 6”-12”
1 beginner rope climb

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

Elementary and Preschool:
5:00
Frog stand practice


Posted by Jeff Martin on 02/12

Thursday, February 14th 2013

CrossFit Kids

CrossFit Kids action

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. Kenya.CrossFit.com

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
Alligator crawl => 2 forward rolls => army crawl => precision jump => dip walk => basic dot drill x 10 => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => forward roll => army crawl => precision jump => dip walk => basic dot drill x 10 => agility course => 50-meter run

WOD –
Varsity:
2 x 10:00 AMRAP, rest 2:00 in between
15 knees-to-elbows
20 push-ups
250-meter row

Junior Varsity:
2 x 10:00 AMRAP, rest 2:00 in between
15 knees-to-elbows
20 push-ups
250-meter row

Novice:

2 x 8:00 AMRAP, rest 2:00 in between
15 knees-to-elbows
20 push-ups
250-meter row

Elementary:
6:00 AMRAP
5 knees-to-elbows or knee raises
6 push-ups
75-meter row

Preschool:
5:00 AMRAP
3 knee raises
4 push-ups
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 02/13

Friday, February 15th 2013

CrossFit Kids

CrossFit Kids action

Hope for Kenya
A baby was born in the clinic in Myenzeni in early November, but the mother wasn’t from there. She walked six miles to give birth, and 12 hours later she walked six miles back. Luvuno Rama, who is 22 years old, never went to school but is determined that her new son, Hamisi, will. Kenya.CrossFit.com

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 squats => 5 burpees => bear crawl => monkey bar pass => 50-meter side shuffle => 25-meter back pedal => 180-degree turn => 25-meter sprint

Elementary and Preschool:
3x or 5:00
5 squats => 5 burpees => bear crawl => 4 monkey hangs => 25-meter side shuffle => 12.5-meter back pedal => 180-degree turn => 12.5-meter sprint

WOD –
Varsity:
3 rounds
30 overhead squats, 75#/55#
200-meter run
60 double-unders

Junior Varsity:
3 rounds
30 overhead squats, 45#/35#
200-meter run
60 double-unders

Novice:
3 rounds
20 overhead squats, 25#/15#
200-meter run
40 double-unders

Elementary:
3 rounds
10 front squats, unloaded-10#
100-meter run
20 double-unders or single-unders

Preschool:
3 rounds
5 front squats, unloaded
35-meter run
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
3-meter lateral wall walk
Accumulate 30-second L-sit

Elementary and Preschool:
3 x
1 wall walk-up
3 L-sit attempts
Posted by Jeff Martin on 02/14

Saturday, February 16th 2013

CrossFit Kids
CrossFit Kids action

CFK RPAL program Roseville, CA

A host of projects can be funded by the CrossFit community. School rooms, rainwater-collection systems and desks are some of the options, but CrossFitters can also help Kenyans improve their diets via chicken coops, small fish ponds, sustainable gardens filled with diverse produce, and more. The overall goal is to improve the lives of Africans by improving their health and giving them every chance to get a good education. No donation is too small, and even the smallest contributions can help the CrossFit efforts. Get involved. http://www.Kenya.CrossFit.com

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 jumping jacks => alligator crawl => 10 lunge steps => army crawl => basic dot drill x 10 => 25-meter high-knee skip => 25-meter bum kickers => 50-meter run

Elementary and Preschool:
3x or 5:00
5 jumping jacks => alligator crawl => 5 lunge steps => army crawl => basic dot drill x 10 => 15-meter high-knee skip => 15-meter bum kickers => 30-meter run

WOD –
Varsity:
Hope for Kenya
12:00 AMRAP
50 squats
30 push-ups
15 pull-ups

Junior Varsity:
Hope for Kenya
12:00 AMRAP
50 squats
30 push-ups
15 pull-ups

Novice:
Hope for Kenya
12:00 AMRAP
50 squats
30 push-ups
15 pull-ups

Elementary:
Hope for Kenya
6:00 AMRAP
10 squats
8 push-ups
6 pull-ups (progressions or assisted okay)

Preschool:
Hope for Kenya
5:00 AMRAP
5 squats
4 push-ups
3 monkey hangs

Cooldown/Skill –
Varsity, 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 02/15

Sunday, February 17th 2013

CrossFit Kids
CrossFit Kids action

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
Arm circles large-medium-small, forward and backward => 10 lateral lunges, each side => forward roll => broad jump => forward roll => broad jump => handstand

Elementary and Preschool:
3x or 5:00
Arm circles large-medium-small, forward and backward => 5 lateral lunges, each side => forward roll => broad jump => wall walk-up

WOD –
Varsity:
1000-meter row
800-meter run
60 sit-ups
500-meter row
400-meter run
30 sit-ups
250-meter row
200-meter run
15 sit-ups

Junior Varsity:
750-meter row
600-meter run
50 sit-ups
500-meter row
400-meter run
25 sit-ups
250-meter row
200-meter run
10 sit-ups

Novice:
500-meter row
400-meter run
30 sit-ups
250-meter row
200-meter run
15 sit-ups

Elementary:
100-meter row
100-meter run
10 sit-ups
50-meter row
50-meter run
10 sit-ups

Preschool:
50-meter run
5 sit-ups
25-meter run
5 sit-ups
10-meter run
5 situps

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

Elementary and Preschool:
3 x
1 wall walk-up
5 supermen



Posted by Jeff Martin on 02/16

Monday, February 18th 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Silver Spring

In the past year, CrossFit HQ has built two two-room schools, a 35,000 liter water catchment system and 60 desks in the village of Dzendereni. School walls of sticks and mud have been replaced by concrete, cinderblock and tin roofing, making the schools virtually indestructible. The partnership between CrossFit and the citizens of Dzendereni has impacted nearly 1,500 people, driving elementary school attendance up by 50 percent, raising test scores and providing the cleanest water these children have ever drunk. Get involved, donate today. http://WWW.Kenya.CrossFit.com

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 => 5 burpees => bear crawl => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hopes, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 burpees => bear crawl => 5 mountain climbers => 5 push-ups => 5 one-legged side-to-side hopes, each leg => 50-meter run

WOD –
Varsity:
1/2 “Grace”
15 clean and jerks, 135#/95#
Rest 2:00, repeat

Junior Varsity:
1/2 “Grace”
15 clean and jerks, 75#/65#
Rest 2:00, repeat

Novice:
1/2 “Grace”
15 clean and jerks, 45#/35#
Rest 2:00, repeat

Elementary:
“Li’l Grace”
10 clean and jerks, unloaded-10#
Rest 2:00, repeat

Preschool:
“PeeWee Grace”
3 rounds
5 clean and jerks, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
2 rope climbs
Accumulate 0:30 in L-sit

Elementary and Preschool:
3 x
1 Beginner rope climb
2 L-sit attempts




Posted by Jeff Martin on 02/17

Tuesday, February 19th 2013

CrossFit Kids

CrossFit Kids action

Through Hope for Kenya, CrossFit affiliates across the globe can make a huge difference in the lives of children throughout the district. Kenya.CrossFit.com

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:
5-box step-up snake => 10 squats => 10 lunge steps => alligator crawl => forward roll => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3-box step-up snake => 5 squats => 5 lunge steps => alligator crawl => forward roll => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
15:00 AMRAP
8 strict pull-ups
10 front squats, 95#/65#
12 box jumps, 24”/20”

Junior Varsity:
15:00 AMRAP
6 strict pull-ups
8 front squats, 55#/45#
10 box jumps, 24”/20”

Novice:
15:00 AMRAP
5 strict pull-ups
7 front squats, 35#/25#
9 box jumps, 24”/20”

Elementary:
6:00 AMRAP
5 pull-ups (progressions or assisted okay)
7 front squats, unloaded-10#
9 box jumps, 12”-24”

Preschool:
5:00 AMRAP
4 monkey hangs
5 front squats, unloaded
6 box jumps, 10”-12”

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

Elementary and Preschool:
5:00
Ring play


Posted by Jeff Martin on 02/18

Wednesday, February 20th 2013


CrossFit Kids


CrossFit Kids action

CrossFit Kids Homework:
Define:
Malapropism

Solve:
How many multiples of four are there between 10 and 250?
Posted by Jeff Martin on 02/19

Thursday, February 21st 2013

CrossFit Kids
CrossFit Kids action
Neighborhood CrossFit Kids
Teen Gauntlet- CrossFit For Hope

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 => broad jump => crab walk => 10 vertical jumps => 10 walking lunges => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => broad jump => crab walk => 5 vertical jumps => 5 walking lunges => basic dot drill x 10

WOD –
Varsity:
3 rounds
10 power snatch, 95#/65#
200-meter shuttle run (50-meter lengths)
Rest 3:00
3 rounds
10 power cleans, 95#/65#
200-meter shuttle run (50-meter lengths)

Junior Varsity:
3 rounds
10 power snatch, 55#/45#
200-meter shuttle run (50-meter lengths)
Rest 3:00
3 rounds
10 power cleans, 55#/45#
200-meter shuttle run (50-meter lengths)

Novice:
3 rounds
10 power snatch, 35#/25#
100-meter shuttle run (25-meter lengths)
Rest 3:00
3 rounds
10 power cleans, 35#/25#
100-meter shuttle run (25-meter lengths)

Elementary:
3 rounds
5 power snatch, unloaded-10#
50-meter shuttle run (12.5-meter lengths)
5 power cleans, unloaded-10#
50-meter shuttle run (12.5-meter lengths)

Preschool:
3 rounds
5 power cleans, unloaded
20-meter shuttle run (5-meter lengths)

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

Elementary and Preschool:
5:00
Handstand practice


Posted by Jeff Martin on 02/20

Friday, February 22nd 2013

CrossFit Kids

CrossFit Kids action

CrossFit Central Kids

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
Bear crawl => 2 forward rolls => 5 squats => precision jump => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 5 squats => precision jump => 5 one-legged side-to-side hops, each leg => 30-meter carioca => 15-meter side shuffle => 180-degree turn => 15-meter side shuffle

WOD –
Varsity:
4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

Junior Varsity:
4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

Novice:
4 x 4:00 AMRAPs, 2:00 rest in between
6 toes-to-bar
8 burpees
16 double-unders

Elementary:
2 x 4:00 AMRAPs, 2:00 rest in between
6 knee raises
6 burpees
12 double-unders or single-unders

Preschool:
4:00 AMRAP
3 knee raises
4 burpees
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ice cream maker practice

Elementary and Preschool:
5:00
Ring play


Posted by Jeff Martin on 02/21

Saturday, February 23rd 2013

CrossFit Kids action


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
Alligator crawl => army crawl => bear crawl => forward roll => box jump snake => monkey bar pass => speed ladder => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => army crawl => bear crawl => forward roll => box jump snake => 4 monkey hangs => speed ladder => 50-meter run

WOD –
Varsity:
5 rounds
250-meter row
1 rope climb, 15’
10 deadlifts, 225#/155#
20 push-ups

Junior Varsity:
5 rounds
250-meter row
1 rope climb, 15’
10 deadlifts, 115#/75#
20 push-ups

Novice:
5 rounds
250-meter row
1 rope climb, 12’
10 deadlifts, 75#/55#
10 push-ups

Elementary:
3 rounds
50-meter row
1 beginner rope climb
5 deadlifts, unloaded-10#
5 push-ups

Preschool:
3 rounds
35-meter run
1 beginner rope climb
5 deadlifts, unloaded
5 push-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 02/22

Sunday, February 24th 2013

CrossFit Kids

CrossFit Kids action
CrossFit Garden City

CrossFit Kids Homework
Define:
Extrapolation

Solve:
Find the number of 4 letter words, with or without meaning, which can be formed out of the letters of the word FLAG, when the repetition of the letter is not allowed.
Posted by Jeff Martin on 02/23

Monday, February 25th 2013

CrossFit Kids
CrossFit Kids action

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
Box jump snake => speed ladder => bear crawl => basic dot drill x 10 => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
Box jump snake => speed ladder => bear crawl => basic dot drill x 10 => 5 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
12:00 AMRAP
4 handstand push-ups
8 kettlebell swings, 24kg/16kg
12 pull-ups

Junior Varsity:
12:00 AMRAP
4 handstand push-ups
8 kettlebell swings, 16kg/12kg
12 pull-ups

Novice:
12:00 AMRAP
2 handstand push-ups or 4 wall walk-ups
6 kettlebell swings, 12kg/8kg
8 pull-ups

Elementary:
6:00 AMRAP
2 wall walk-ups
4 kettlebell swings, unloaded-4kg
6 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
1 wall walk-up or 2 push-ups
2 kettlebell swings, unloaded
2 monkey hangs

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

Elementary and Preschool:
5:00
Pistol squat practice

Posted by danell on 02/24

Wednesday, February 27th 2013

CrossFit Kids action
CrossFit Agoge Kids

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:
Bear crawl => 2 forward rolls => balance beam => 3 broad jumps => 50-meter back pedal => 50-meter carioca

Elementary and Preschool:
Bear crawl => forward roll => balance beam => 3 broad jumps => 25-meter back pedal => 25-meter carioca

WOD –
Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 squats

Junior Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 25#/20#, each arm
10 hand-release push-ups
20 squats

Novice:
3 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 20#/15#, each arm
10 hand-release push-ups
20 squats

Elementary:
3 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
10 squats

Preschool:
3 rounds
50-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 skin-the-cats
Accumulate 0:30 in L-sit

Elementary and Preschool:
5:00
Ring play
L-sit attempts
Posted by Jeff Martin on 02/26

Thursday, February 28th 2013


CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Precarious

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

Posted by Jeff Martin on 02/27

Friday, March1st 2013

CrossFit Kids
CrossFit Kids action

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 jumping jacks => 10 squats => 5 burpees => bear crawl => basic dot drill x 10 => 50-meter run => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 squats => 5 burpees => bear crawl => basic dot drill x 10 => 25-meter run => 25-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
7 thrusters, 115#/85#
7 box jumps, 30”/24”

Junior Varsity:
10:00 AMRAP
7 thrusters, 60#/50#
7 box jumps, 30”/24”

Novice:
10:00 AMRAP
7 thrusters, 35#/25#
7 box jumps, 24”/20”

Elementary:
6:00 AMRAP
7 thrusters, unloaded-10#
7 box jumps, 12”-24”

Preschool:
5:00 AMRAP
5 thrusters, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Muscle-ups
Or
5:00
Muscle-up progressions

Elementary and Preschool:
5:00
Ring row practice


Posted by Jeff Martin on 02/28

 




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