Saturday, March 2nd 2013

CrossFit 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
Alligator crawl => 10 vertical jumps => monkey bar pass => 5 push-ups => 10 side-to-side hops => 200-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => 5 vertical jumps => monkey bar pass => 5 push-ups => 5 side-to-side hops => 100-meter run

WOD –
Varsity:
3 x 5:00 AMRAPs, 2:00 rest in between
4 shoulder press, 95#/65#
8 pull-ups
32 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, 2:00 rest in between
4 shoulder press, 55#/45#
8 pull-ups
32 double-unders

Novice:
3 x 5:00 AMRAPs, 2:00 rest in between
3 shoulder press, 35#/25#
6 pull-ups
24 double-unders

Elementary:
6:00 AMRAP
4 shoulder press, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
4 shoulder press, unloaded
4 monkey hangs
4 tuck jumps

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

Elementary and Preschool:
5:00
Handstand practice

Sunday, March 3rd 2013

CrossFit Kids

CrossFit Monrovia

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:
200-meter run
3 x 200-meter sprints

Elementary and Preschool:
100-meter run
2 x 50-meter sprints

WOD –
Varsity:
8:00 AMRAP
3 handstand push-ups
6 toes-to-bar
9 burpees

Junior Varsity:
8:00 AMRAP
2 handstand push-ups
6 toes-to-bar
9 burpees

Novice:
6:00 AMRAP
2 handstand push-ups
4 toes-to-bar
8 burpees

Elementary:
6:00 AMRAP
2 wall walk-ups
4 knee raises
8 burpees

Preschool:
5:00 AMRAP
2 wall walk-ups
4 knee raises
6 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25-meter unladen prowler push

Elementary and Preschool:
3 x
10-meter sandbag drag

Monday, March 4th 2013

CrossFit Kids


CrossFit Kids Homework
Define:
Implacable

Solve:
When a positive number is decreased by 6 the result is equal to 16 times the number. What is the number?

Tuesday, March 5th 2013

CrossFit Kids

http://www.lalannefitness.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 big arm circles forward/backward => 10 small arm circles forward/backward =>10 jumping jacks => bear crawl => forward roll => dip walk => 10 squats => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 big arm circles forward/backward => 5 small arm circles forward/backward =>10 jumping jacks => bear crawl => forward roll => 3 jump-to--supports => 5 squats => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
12:00 AMRAP
9 hang power snatch, 75#/55#
12 wall ball shots, 20#/14#, 10’ target
24 double-unders

Junior Varsity:
12:00 AMRAP
9 hang power snatch, 45#/35#, 10’ target
12 wall ball shots, 14#/10#
24 double-unders

Novice:
10:00 AMRAP
9 hang power snatch, 25#/15#, 8-10’ target
12 wall ball shots, 10#/8#
24 double-unders

Elementary:
6:00 AMRAP
6 hang power snatch, unloaded-PVC
9 wall ball shots, dodgeball-4#, 6’-8’ target
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 hang power snatch, unloaded
4 wall ball shots, dodgeball, 5’-6’ target
5 side-to-side hops over 6” hurdle

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

Elementary and Preschool:
5:00
Frog stand practice

Wednesday, March 6th 2013

CrossFit 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
10 push-ups => 10 squats => box jump snake => 10 pull-ups => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5 push-ups => 5 squats => box jump snake => 4 monkey hangs => 5 one-legged side-to-side hops, each leg => basic dot drill x 10 => 2 broad jumps

WOD –
Varsity:
3 x 800-meter run
Rest 3:00 between each run.

Junior Varsity:
3 x 800-meter run
Rest 3:00 between each run.

Novice:
3 x 800-meter run
Rest 3:00 between each run.

Elementary:
3 x 200-meter run
Rest 2:00 between each run.

Preschool:
3 x 100-meter run
Rest 1:00 between each run.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10’ handstand walk
Practice direction changes, turnarounds, etc.

Elementary and Preschool:
5:00
Handstand practice

Thursday, March 7th 2013

CrossFit 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
10 PVC pass-throughs => 10 squats => bear crawl => forward roll => dip walk => 50-meter high-knee skip => 50-meter run
Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 squats => bear crawl => forward roll => dip walk => 25-meter high-knee skip => 25-meter run

WOD – Open Sectional WOD 13.1
Varsity:
17:00 AMRAP
40 burpees
30 snatches, 75#/45#
30 burpees
30 snatches, 135#/75#
20 burpees
30 snatches, 165#/100#
10 burpees
AMRAP
Snatches, 210#/120#

Junior Varsity:
17:00 AMRAP
40 burpees
30 snatches, 45#/35#
30 burpees
30 snatches, 55#/45#
20 burpees
30 snatches, 75#/55#
10 burpees
AMRAP
Snatches, 95#/65#

Novice:
12:00 AMRAP
30 burpees
15 snatches, 25#/15#
20 burpees
15 snatches, 35#/25#
15 burpees
15 snatches, 55#/45#
10 burpees
AMRAP
Snatches, 65#/55#

Elementary:
7:00 AMRAP
7 burpees
7 snatches, unloaded-10#

Preschool:
5:00 AMRAP
5 burpees
5 snatches, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Supervised mobility for shoulders, chest, lats, hips, hamstrings

Elementary and Preschool:
5:00
Handstand practice

Friday, March 8th 2013

CrossFit Kids


Skill Day Homework
Define:
Surmount

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

Saturday, March 9th 2013

CrossFit Kids

CF Providence 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
10 sit-ups => 10 lunges => speed ladder => 3 strict pull-ups => 50-meter carioca => 50-meter high-knee skip => 2 cartwheels

Elementary and Preschool:
3x or 5:00
5 sit-ups => 5 lunges => speed ladder => 4 monkey hangs => 25-meter carioca => 25-meter high-knee skip => cartwheel

WOD –
Varsity:
5 rounds
25 squats
250-meter row
5 broad jumps

Junior Varsity:
5 rounds
25 squats
250-meter row
5 broad jumps

Novice:
4 rounds
25 squats
250-meter row
5 broad jumps

Elementary:
3 rounds
10 squats
100-meter row
3 broad jumps

Preschool:
3 rounds
5 squats
35-meter run
3 broad jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
3 forward rolls
Low balance beam walk
0:30 L-sit

Elementary and Preschool:
3 x
Forward roll
Low balance beam walk

Sunday, March 10th 2013

CrossFit Kids

Water Safety Tip: Children can drown in as little as one inch of water. Please be aware of standing water a hurricane can leave behind in your neighborhoods.
Infant Swimming Resource

CrossFit Kids Initiative Providing Hope for Drowning Prevention

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 => forward roll => bear crawl => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => vault

Elementary and Preschool:
3x or 5:00
Box jump snake => forward roll => bear crawl => 5 one-legged side-to-side hops, each leg => basic dot drill x 10 => broad jump

WOD –
Varsity:
12:00 AMRAP
1 rope climb
10 push-ups
1 rope climb
10 push-ups
100-meter run

Junior Varsity:
12:00 AMRAP
1 rope climb
10 push-ups
1 rope climb
10 push-ups
100-meter run

Novice:
10:00 AMRAP
1 rope climb
10 push-ups
1 rope climb
10 push-ups
100-meter run

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

Preschool:
5:00 AMRAP
1 beginner rope climb
3 push-ups
25-meter run

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

Elementary and Preschool:
4:00 EMOM
2 wall walk-ups

Monday, March 11th 2013

CrossFit 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
10’ handstand walk into forward roll (use crash pads and spotter) => agility course => 50-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => agility course => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
Death by Power Clean
135#/95#
One power clean the first minute, two the second minute, three the third minute, etc.

Junior Varsity:
Death by Power Clean
65#/55#
One power clean the first minute, two the second minute, three the third minute, etc.

Novice:
Death by Power Clean
45#/35#
One power clean the first minute, two the second minute, three the third minute, etc.

Elementary:
6:00 EMOM
5 power cleans, unloaded-10#

Preschool:
5:00 EMOM
5 power cleans, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
100 double-unders for time

Elementary and Preschool:
2:00
Jump rope (practice double-unders or single-unders)

Tuesday, March 12th 2013

CrossFit Kids

CrossFit Kids Initiative: Cognitive Development

CrossFit Kids Homework
Define:
Inherent

Solve:
How many multiples of 4 are between 10 and 250?

Wednesday, March 13th 2013

CrossFit Kids

CrossFit Kids Initiatives Providing Hope For: Children's Illness Treatment

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 walking lunges => bear crawl => 1 rope climb => basic dot drill x 10 => 3 broad jumps => 10 squats

Elementary and Preschool:
3x or 5:00
5 walking lunges => bear crawl => 1 beginner rope climb => basic dot drill x 10 => broad jump => 5 super-slow squats

WOD –
Varsity:
10:00 AMRAP
5 deadlifts, 185#/125#
100-yard sprint

Junior Varsity:
10:00 AMRAP
5 deadlifts, 75#/55#
100-yard sprint

Novice:
10:00 AMRAP
5 deadlifts, 55#/45#
100-yard sprint

Elementary:
7:00 AMRAP
5 deadlifts, unloaded-10#
60-yard run

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
40-yard run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 skin-the-cats
25 sit-ups

Elementary and Preschool:
5:00
Skin-the-cat progressions (w/spotter)

Thursday, March 14th 2013

CrossFit Kids

Big Horn CrossFit Kids doing log rolls

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 => 2 cartwheels => 5 burpees => 5 pull-ups => 10 vertical jumps => 10 mountain climbers => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => cartwheel => 5 burpees => 4 monkey hangs => 5 vertical jumps => 5 mountain climbers => 3 broad jumps => 100-meter run

WOD – Open WOD 13.2
Varsity:
10:00 AMRAP
5 shoulder-to-overhead, 115#/75#
10 deadlifts, 115#/75#
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
5 shoulder-to-overhead, 55#/45#
10 deadlifts, 55#/45#
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
5 shoulder-to-overhead, 35#/25#
10 deadlifts, 35#/25#
15 box jumps, 24”/20”

Elementary:
6:00 AMRAP
5 push press, unloaded-10#
5 deadlifts, unloaded-10#
5 box jumps, 12”-24”

Preschool:
5:00 AMRAP
3 push press, unloaded
4 deadlifts, unloaded
5 box jumps, 10”-12”

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

Elementary and Preschool:
5:00
Pull-up practice

Friday, March 15th 2013

CrossFit Kids

CrossFit Allstar Kids

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 lunges => bear crawl => 2 forward rolls => basic dot drill x 10 => 50-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 mountain climbers => 5 lunges => bear crawl => forward roll => basic dot drill x 10 => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
Tabata row
1 Tabata cycle transition
Tabata squats
1 Tabata cycle transition
Tabata sit-ups
1 Tabata cycle transition
Tabata push-ups

Junior Varsity:
Tabata row
1 Tabata cycle transition
Tabata squats
1 Tabata cycle transition
Tabata sit-ups
1 Tabata cycle transition
Tabata push-ups

Novice:
Tabata row
1 Tabata cycle transition
Tabata squats
1 Tabata cycle transition
Tabata sit-ups
1 Tabata cycle transition
Tabata push-ups

Elementary:
Half Tabata row
1 Tabata cycle transition
Half Tabata squats
1 Tabata cycle transition
Half Tabata sit-ups
1 Tabata cycle transition
Half Tabata push-ups

Preschool:
Half Tabata squats
1 Tabata cycle transition
Half Tabata sit-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Hill sprints

Elementary and Preschool:
2 x
50-meter sprint

Saturday, March 16th 2013

CrossFit Kids

"Learn and play new sports." ~ Coach Glassman

CrossFit Kids Homework
Define:
Malediction

Solve:
3/7 is what part of 1/14?

Sunday, March 17th 2013

CrossFit Kids



CrossFit for Hope
http://Kenya.CrossFit.com

The 2012 CFK Curriculum for middle and high school—teen and preteen is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Bear crawl => forward roll => alligator crawl => forward roll => army crawl => forward roll => 5 perfect squats => 5 pull-ups => 1:00 double-unders

Elementary and Preschool:
3x
Bear crawl => forward roll => alligator crawl => forward roll => army crawl => forward roll => 5 super-slow squats => 4 monkey hangs => 1:00 double-unders

WOD –
Varsity:
3 x 6:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 40#/30#
5 dumbbell push press, 40#/30#
10 squats

Junior Varsity:
3 x 6:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 30#/20#
5 dumbbell push press, 30#/20#
10 squats

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 20#/15#
5 dumbbell push press, 20#/15#
10 squats

Elementary:
6:00 AMRAP
50-meter run
5 dumbbell hang power cleans, unloaded-8#
5 dumbbell push press, unloaded-8#
5 squats

Preschool:
5:00 AMRAP
25-meter run
5 dumbbell hang power cleans, unloaded
5 dumbbell push press, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
2 rope climbs, 12’-15’

Elementary and Preschool:
5:00
Rope climb practice

Monday, March 18th 2013

CrossFit Kids


Providing hope for:
Cognitive Development

The 2012 CFK Curriculum for middle and high school—teen and preteen is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
100-meter run => 10 jumping jacks => forward roll => dip walk => 10 squats => basic dot drill x 10 => speed ladder

Elementary and Preschool:
3x or 5:00
50-meter run => 10 jumping jacks => forward roll => 3 jump-to-support => 5 squats => basic dot drill x 10 => speed ladder

WOD –
Varsity:
800-meter run
5 rounds
10 pull-ups
10 burpees
800-meter run

Junior Varsity:
800-meter run
5 rounds
10 pull-ups
10 burpees
800-meter run

Novice:
400-meter run
5 rounds
10 pull-ups
10 burpees
400-meter run

Elementary:
100-meter run
3 rounds
5 pull-ups (progressions or assisted okay)
5 burpees
100-meter run

Preschool:
35-meter run
3 rounds
3 monkey hangs
3 burpees
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
Accumulate 30 seconds in L-sit

Elementary and Preschool:
2 x
10 sit-ups
2 L-sit attempts

Tuesday, March 19th 2013

CrossFit Kids


CrossFit Impavidus Kids

The 2012 CFK Curriculum for middle and high school—teen and preteen is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 2 cartwheels => bear crawl => 10 lunge steps => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
6 mountain climbers => cartwheel => bear crawl => 6 lunge steps => 6 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
8:00 AMRAP
6 front squats, 115#/75#
9 knees-to-elbows
18 double-unders

Junior Varsity:
8:00 AMRAP
6 front squats, 65#/55#
9 knees-to-elbows
18 double-unders

Novice:
8:00 AMRAP
6 front squats, 45#/35#
9 knees-to-elbows
18 double-unders

Elementary:
6:00 AMRAP
6 front squats, unloaded-10#
6 knees-to-elbows or knee raises
12 double-unders or single-unders

Preschool:
5:00 AMRAP
5 front squats, unloaded
5 knees raises
5 jumping jacks

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

Elementary and Preschool:
2 x
3 wall walk-ups

Wednesday, March 20th 2013

CrossFit Kids


Providing Hope for:
Drowning Prevention

CrossFit Kids Homework

Define:
Intransigent

Solve:
If 25% of a number is added to 25, the result is one third of the number. What is the number?

Watch:
https://www.youtube.com/watch?feature=player_embedded&v=B4egzoxiA4A

Read:
http://news.medill.northwestern.edu/chicago/news.aspx?id=218958&print=1

Thursday, March 21st 2013

CrossFit Kids



The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => bear crawl => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 squats => 5 mountain climbers => bear crawl => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal => vault

Open WOD 13.3–
Varsity:
12:00 AMRAP
150 wall ball shots, 20#/14#, 10’/9’ target
90 double-unders
30 muscle-ups

Junior Varsity:
12:00 AMRAP
120 wall ball shots, 14#/10#, 10’/9’ target
60 double-unders
20 muscle-ups

Novice:
12:00 AMRAP
75 wall ball shots, 10#/8#, 9’/8’ target
45 double-unders
15 pull-ups
15 hand-release push-ups

Elementary:
6:00 AMRAP
10 wall ball shots, dodgeball-4#, 6’-8’ target
10 double-unders or single-unders
5 pull-ups (progressions or assisted okay)
5 push-ups

Preschool:
5:00 AMRAP
4 wall ball shots, dodgeball, 5’-6’ target
4 side-to-side hops over 6” hurdle
4 monkey hangs
4 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
10 supermen
10:00
Shoulder, lat, hips, hamstring, and quad mobility

Elementary and Preschool:
2 x
10 sit-ups
5 supermen

Friday, March 22nd 2013

CrossFit Kids



CrossFit Impavidus Teen Gauntlet

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
10 lunge steps => 5:00 dynamic stretches for ankles, calves, hamstrings, quads, and hips => 10 squats => 5:00 dynamic stretches for ankles, calves, hamstrings, quads, and hips => 10 lunge steps => 10 squats

Elementary and Preschool:
3x or 5:00
5 lunge steps => bear crawl => 5 squats => inch worm => 5 lunge steps => alligator crawl => 5 squats

WOD –
Varsity:
1600-meter run
Rest 5:00
2000-meter row

Junior Varsity:
1600-meter run
Rest 5:00
2000-meter row

Novice:
1600-meter run
Rest 5:00
2000-meter row

Elementary:
3 rounds
200-meter run
100-meter row

Preschool:
3 rounds
35-meter run
5 squats

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

Elementary and Preschool:
5:00
Pull-up practice

Saturday, March 23rd 2013

CrossFit Kids


Providing Hope For:
Children's Illness Treatment

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => forward roll => balance beam => cartwheel => speed ladder => 10 forward-back hops => 50-meter bum kickers => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => balance beam => cartwheel => speed ladder => 5 forward-back hops => 25-meter bum kickers => 25-meter high-knee skip

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
3 power clean and jerks, 145#/100#
6 box jumps, 24”/20”
9 kettlebell swings, 24kg/16kg

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
3 power clean and jerks, 65#/55#
6 box jumps, 24”/20”
9 kettlebell swings, 16kg/12kg

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
3 power clean and jerks, 45#/35#
6 box jumps, 24”/20”
9 kettlebell swings, 12kg/8kg

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
3 power clean and push press, unloaded-10#
5 box jumps, 12”-24”
7 kettlebell swings, unloaded-4kg

Preschool:
5:00 AMRAP
3 power clean and push press, unloaded
4 box jumps, 10”-12”
5 kettlebell swings, unloaded

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

Elementary and Preschool:
3 x
3 wall walk-ups with 5-count hold on wall

Sunday, March 24th 2013

CrossFit Kids



Hope.CrossFit.com

CrossFit Kids Homework:
Define:
Internecine

Solve:
By how much is two thirds of 63 more than one third of 90?

Read:
Why Is Everyone Always Giving My Kids Junk Food?
HealthNews.com

Watch:
http://vimeo.com/62443792

Monday, March 25th 2013

CrossFit Kids



Providing Hope for:
Cognitive Development

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => bear crawl => 2 forward rolls => basic dot drill x 10 => vault

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 5 super slow squats => 5 mountain climbers => bear crawl => forward roll => basic dot drill x 10 => broad jump

WOD –
Varsity:
400-meter run
10 handstand push-ups
20 toes-to-bar
30 sit-ups
400-meter run
30 sit-ups
20 toes-to-bar
10 handstand push-ups
400-meter run

Junior Varsity:
400-meter run
10 handstand push-ups
20 toes-to-bar
30 sit-ups
400-meter run
30 sit-ups
20 toes-to-bar
10 handstand push-ups
400-meter run

Novice:
200-meter run
5 handstand push-ups
10 toes-to-bar
15 sit-ups
200-meter run
15 sit-ups
10 toes-to-bar
5 handstand push-ups
200-meter run

Elementary:
6:00 AMRAP
50-meter run
2 wall walk-ups
4 burpees
6 knee raises
8 sit-ups

Preschool:
5:00 AMRAP
1 wall walk-up
2 burpees
3 knee raises
4 sit-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
100 double-unders for time
Rest 2:00
100 double-unders for time

Elementary and Preschool:
1:00 max jump rope
Rest 1:00
1:00 max jump rope

Tuesday, March 26th 2013

CrossFit Kids


CrossFit Hanover Kids

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lunge steps => bear crawl => cartwheel => box jump snake => 3 strict pull-ups => 10 squats => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 lunge steps => bear crawl => cartwheel => box jump snake => 2 monkey hangs => 5 squats => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
5 rounds
15 burpees
21 deadlifts, 185#/135#

Junior Varsity:
5 rounds
15 burpees
21 deadlifts, 115#/75#

Novice:
3 rounds
15 burpees
21 deadlifts, 75#/55#

Elementary:
3 rounds
5 burpees
10 deadlifts, unloaded-4kg kettlebell

Preschool:
3 rounds
5 burpees
5 deadlifts, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
1:00 handstand hold
1:00 plank hold

Elementary and Preschool:
3 x
1 wall walk-up
0:20-1:00 plank hold

Wednesday, March 27th 2013

CrossFit Kids



Providing Hope for Drowning Prevention

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 5 jumping jacks => 5 mountain climbers => 5 jumping jacks => 5 mountain climbers => 10 walking lunges with PVC held overhead => 25-meter bounding jumps => 25-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 jumping jacks => 5 mountain climbers => 5 jumping jacks => 5 mountain climbers => 5 walking lunges with PVC held overhead => broad jump

WOD –
Varsity:
8:00 AMRAP
250-meter row
7 push jerks, 135#/95#

Junior Varsity:
8:00 AMRAP
250-meter row
7 push jerks, 65#/55#

Novice:
8:00 AMRAP
250-meter row
7 push jerks, 45#/35#

Elementary:
6:00 AMRAP
50-meter row
7 push press, unloaded-10#

Preschool:
5:00 AMRAP
3 broad jumps
5 push press, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
3 strict pull-ups
2 handstand push-ups

Elementary and Preschool:
5:00
Pull-up practice
Handstand practice

Thursday, March 28th 2013

CrossFit Kids



The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

CrossFit Kids Homework
Define:
Oligarchy

Solve:
The sum of two digits is 5. If 9 is added to the number, its digits are interchanged. The number is:

Read:
400 Percent

Friday, March 29th 2013

CrossFit Kids


CrossFit Kids 626



Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 medicine ball cleans => bear crawl => forward roll => 4 monkey hangs => dip walk => 100-meter run

Elementary and Preschool:
3x or 5:00
5 medicine ball or unloaded cleans => bear crawl => forward roll => 4 monkey hangs => dip walk => 50-meter run

Open WOD 13.4 –
Varsity:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 135#/95#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Junior Varsity:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 65#/55#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Novice:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 45#/35#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Elementary:
6:00 AMRAP
6 power clean and push press, unloaded-10#
3 knee raises

Preschool:
5:00 AMRAP
3 power cleans, unloaded
3 push press, unloaded
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
Accumulate 0:30 in L-sit

Elementary and Preschool:
3 x
2 wall walk-ups
2 L-sit attempts

Saturday, March 30th 2013

CrossFit Kids



Providing Hope For:
Children's Illness Treatment

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 big arm circles forward and back => 10 medium arm circles forward and back => 10 small arm circles forward and back => alligator crawl => forward roll => army crawl => forward roll => precision jump => dip walk => precision jump => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 big arm circles forward and back => 5 medium arm circles forward and back => 5 small arm circles forward and back => alligator crawl => forward roll => army crawl => precision jump => 2 x jump to support => basic dot drill x 10

WOD –
Varsity:
20:00 AMRAP
30 double-unders
15 push-ups
300-meter run
15 squats

Junior Varsity:
20:00 AMRAP
30 double-unders
15 push-ups
300-meter run
15 squats

Novice:
15:00 AMRAP
20 double-unders
10 push-ups
200-meter run
10 squats

Elementary:
8:00 AMRAP
10 double-unders or single-unders
5 push-ups
50-meter run
5 squats

Preschool:
5:00 AMRAP
3 forward-backward hops
3 push-ups
35-meter run
3 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Ring handstand practice (w/two spotters)

Elementary and Preschool:
5:00
Headstand and handstand practice

Sunday, March 31st 2013

CrossFit Kids


Schools in Kenya

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => bear crawl => 10 jumping jacks => 5 burpees => cartwheel => 10’ handstand walk or handstand attempt => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => bear crawl => 5 jumping jacks => 5 burpees => cartwheel => wall walk-up => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 35#/30#
5 overhead walking lunges, right arm, 35#/30# dumbbell
5 overhead walking lunges, left arm, 35#/30# dumbbell
10 dumbbell snatches, left arm, 35#/30#

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 25#/20#
5 overhead walking lunges, right arm, 25#/20# dumbbell
5 overhead walking lunges, left arm, 25#/20# dumbbell
10 dumbbell snatches, left arm, 25#/20#

Novice:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 20#/15#
5 overhead walking lunges, right arm, 20#/15# dumbbell
5 overhead walking lunges, left arm, 20#/15# dumbbell
10 dumbbell snatches, left arm, 20#/15#

Elementary:
6:00 AMRAP
10 right-arm snatches, unloaded-8# dumbbell
5 overhead walking lunges, right arm, unloaded-8# dumbbell
5 overhead walking lunges, left arm, unloaded-8# dumbbell
10 left-arm snatches, unloaded-8# dumbbell

Preschool:
6:00 AMRAP
5 right-arm snatches, unloaded
5 overhead walking lunges, right arm, unloaded
5 overhead walking lunges, left arm, unloaded
5 left-arm snatches, unloaded

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

Elementary and Preschool:
5:00
Pull-up practice

Monday, April 1st 2013

CrossFit Kids


Providing Hope For: Cognitive Development

CrossFit Kids Homework
Define:
Cloying

Solve:
When a positive number is decreased by 6 the result is equal to 16 times the reciprocal of the number. The number is:

Read:
Never to Young to Survive
-CrossFit Journal-

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