Tuesday, April 2nd 2013

CrossFit Kids

CrossFit Kids action
CrossFit KOP 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
Bear crawl => 2 forward rolls => dip walk => 5 squats => basic dot drill x 10 => 5 squats => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => jump to support x 2 => 5 super-slow squats => basic dot drill x 10 => 15-meter side shuffle => 180-degree turn => 15-meter side shuffle => 30-meter back pedal

WOD –
Varsity:
3 rounds
10 power cleans, 95#/65#
10 burpees
10 pull-ups

Junior Varsity:
3 rounds
10 power cleans, 55#/45#
10 burpees
10 pull-ups

Novice:
3 rounds
10 power cleans, 35#/25#
10 burpees
10 pull-ups

Elementary:
3 rounds
5 power cleans, unloaded-10#
5 burpees
5 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
5 power cleans, unloaded
5 burpees
5 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 pistol squats, each leg (progressions okay)

Elementary and Preschool:
3 x
2 wall walk-ups
Pistol squat progressions

Posted by Jeff Martin on 04/01

Wednesday, April 3rd 2013

CrossFit Kids

CrossFit Kids action
Infant Swim Resource

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
5 perfect squats => 10-second hold at the bottom of the squat => 5 perfect squats => 10-second hold at the bottom of the squat => box jump snake => 2 cartwheels => 2 strict pull-ups => 200-meter run

Elementary and Preschool:
3x
5 super-slow squats => 5-second hold at the bottom of the squat => box jump snake => cartwheel => 2 monkey hangs => 75-meter run

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
7 front squats, 115#/85#
14 knees-to-elbows

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
7 front squats, 55#/45#
14 knees-to-elbows

Novice:
2 x 6:00 AMRAPs, rest 2:00 in between
6 front squats, 35#/35#
9 knees-to-elbows

Elementary:
6:00 AMRAP
5 front squats, unloaded-10#
5 knee raises

Preschool:
5:00 AMRAP
4 front squats, unloaded
4 knee raises

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

Elementary and Preschool:
5:00 EMOM
3 push-ups
3 sit-ups

Posted by Jeff Martin on 04/02

Thursday, April 4th 2013

CrossFit Kids
CrossFit Kids action

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
5 squats => 5 mountain climbers => 10 lunge steps => 2 cartwheels => monkey bar pass => 50-meter carioca => 50-meter high-knee skip => vault

Elementary and Preschool:
3x or 5:00
5 squats => 5 mountain climbers => 5 lunge steps => cartwheel => 10-second bar hold => 25-meter carioca => 25-meter high-knee skip => vault

Open WOD 13.5 –
Varsity:
4:00 AMRAP
15 thrusters, 100#/65#
15 chest-to-bar pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, an additional 4 minutes are added to the workout, extending it to an 8:00 AMRAP. Complete 180 reps (6 rounds) in under 8 minutes and another 4 minutes will be added to the workout, extending it to 12:00. Complete 270 reps in under 12:00 and another 4 minutes will be added to the workout, extending it to 16:00. Etc.

Junior Varsity:
4:00 AMRAP
15 thrusters, 55#/45#
15 chest-to-bar pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, an additional 4 minutes are added to the workout, extending it to an 8:00 AMRAP. Complete 180 reps (6 rounds) in under 8 minutes and another 4 minutes will be added to the workout, extending it to 12:00. Complete 270 reps in under 12:00 and another 4 minutes will be added to the workout, extending it to 16:00. Etc.

Novice:
4:00 AMRAP
15 thrusters, 35#/45#
15 pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, an additional 4 minutes are added to the workout, extending it to an 8:00 AMRAP. Complete 180 reps (6 rounds) in under 8 minutes and another 4 minutes will be added to the workout, extending it to 12:00. Complete 270 reps in under 12:00 and another 4 minutes will be added to the workout, extending it to 16:00. Etc.

Elementary:
4:00 AMRAP
10 thrusters, unloaded-10#
5 pull-ups (progressions or assisted okay)

Preschool:
4:00 AMRAP
5 thrusters, unloaded
2 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max handstand hold
Max plank hold

Elementary and Preschool:
3 x
1 wall walk-up
Max plank hold
Posted by Jeff Martin on 04/03

Friday, April 5th 2013

CrossFit KIds
CrossFit Kids action


Skill Day Homework:
Define:
"Abscond"

Solve for x:
(5x-3) < (3x+1)

Read:
The Inuit Paradox Discover Magazine

Watch:
Tackling challenges in childhood Leukemia - CBS News

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 04/04

Saturday, April 6th 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope
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 large arm circles forward and back => 10 medium arms circles forward and back => 10 small arm circles forward and back => bear crawl => forward roll => alligator crawl => forward roll => 100-meter run

Elementary and Preschool:
3x or 5:00
5 large arm circles forward and back => 5 medium arms circles forward and back => 5 small arm circles forward and back => bear crawl => forward roll => alligator crawl => forward roll => 50-meter run

WOD –
Varsity:
JT
21-15-9
Handstand push-ups
Ring dips
Push-ups

Junior Varsity:
JT
12-9-6
Handstand push-ups
Ring dips
Push-ups

Novice:
JT
9-6-3
Handstand push-ups
Ring dips
Push-ups

Elementary:
6:00 AMRAP
2 wall walk-ups
4 ring or bar jump-to-supports
6 push-ups

Preschool:
5:00 AMRAP
3 wall walk-ups
3 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2:00 max double-unders

Elementary and Preschool:
2:00 jump rope

Posted by Jeff Martin on 04/05

Sunday, April 7th 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope-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
Cartwheel => 10 squats => cartwheel => 10 lunges => cartwheel => 5 pull-ups => cartwheel => speed ladder => basic dot drill x 10 => 10 jumping jacks

Elementary and Preschool:
3x or 5:00
Cartwheel => 5 squats => 5 lunges => 4 monkey hangs => cartwheel => speed ladder => basic dot drill x 10 => 5 jumping jacks

WOD –
Varsity:
12:00 AMRAP
100-meter run
6 hang power snatches, 95#/65#
18 double-unders

Junior Varsity:
12:00 AMRAP
100-meter run
6 hang power snatches, 55#/45#
18 double-unders

Novice:
12:00 AMRAP
100-meter run
6 hang power snatches, 35#/25#
18 double-unders

Elementary:
6:00 AMRAP
50-meter run
6 hang power snatches, unloaded-10#
12 double-unders or single-unders

Preschool:
5:00 AMRAP
35-meter run
3 hang power clean, unloaded
6 side-to-side hops over 6” hurdle

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

Elementary and Preschool:
5:00
Pistol squat practice

Posted by Jeff Martin on 04/06

Monday, April 8th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope for Brains

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
Army crawl => forward roll => 10-second bar hang => 3 broad jumps => 50-meter sprint => 50-meter back pedal => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Army crawl => forward roll => 5-second bar hang => broad jump => 25-meter sprint => 25-meter back pedal => 25-meter side shuffle =>25-meter high-knee skip

WOD –
Varsity:
5 rounds
1 rope climb
10 pull-ups
25 sit-ups
500-meter row

Junior Varsity:
4 rounds
1 rope climb
10 pull-ups
25 sit-ups
500-meter row

Novice:
3 rounds
1 rope climb
10 pull-ups
25 sit-ups
500-meter row

Elementary:
3 rounds
1 beginner rope climb
5 pull-ups (progressions assisted okay)
10 sit-ups
50-meter row

Preschool:
3 rounds
1 beginner rope climb
2 monkey hangs
3 sit-ups
4 sumo deadlift high pulls, unloaded

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

Elementary and Preschool:
5:00
Ring play

Posted by Jeff Martin on 04/07

Tuesday, April 9th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Las Vegas Kids

CrossFit Kids Homework
Define:
"Onus"

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

Read:
CrossFit Kids Legomania
Posted by Jeff Martin on 04/08

Wednesday, April 10th 2013

CrossFit Kids

CrossFit Kids action
Infant Swim Resource
Providing Hope For: Drowning Prevention

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
Alligator crawl => forward roll => precision jump => speed ladder => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => forward roll => precision jump => speed ladder => 5 walking lunges => 5 one-legged side-to-side hops, each leg => 50-meter run

WOD –
Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power clean, 35#/30#
5 one-arm dumbbell push jerk, 35#/30#
Switch arms
10-meter bear crawl forward
10-meter bear crawl backward

Junior Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power clean, 25#/20#
5 one-arm dumbbell push jerk, 25#/20#
Switch arms
10-meter bear crawl forward
10-meter bear crawl backward

Novice:
12:00 AMRAP
5 one-arm dumbbell hang power clean, 20#/15#
5 one-arm dumbbell push jerk, 20#/15#
Switch arms
10-meter bear crawl forward
10-meter bear crawl backward

Elementary:
6:00 AMRAP
5 one-arm dumbbell hang power clean, unloaded-5#
5 one-arm dumbbell push jerk, unloaded-5#
Switch arms
5-meter bear crawl forward
5-meter bear crawl backward

Preschool:
5:00 AMRAP
3 one-arm dumbbell hang power clean, unloaded
3 one-arm dumbbell push jerk, unloaded
Switch arms
5-meter bear crawl forward
5-meter bear crawl backward

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

Elementary and Preschool:
5:00
Tripods and headstands
Posted by Jeff Martin on 04/09

Thursday, April 11th 2013

CrossFit Kids

CrossFit Kids action

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 => army crawl => 2 forward rolls => basic dot drill x 10 => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 mountain climbers => army crawl => 2 forward rolls => basic dot drill x 10 => 25-meter high-knee skip => 12-meter side shuffle => 180-degree turn => 12-meter side shuffle

WOD –
Varsity:
6 x 3:00 AMRAPs, rest 1:00 in between
3 front squats, 95#/65#
6 burpees
9 squats

Junior Varsity:
6 x 3:00 AMRAPs, rest 1:00 in between
3 front squats, 55#/45#
6 burpees
9 squats

Novice:
6 x 3:00 AMRAPs, rest 1:00 in between
3 front squats, 35#/25#
6 burpees
9 squats

Elementary:
3 x 3:00 AMRAPs, rest 1:00 in between
3 front squats, unloaded-10#
6 burpees
9 squats

Preschool:
2 x 3:00 AMRAPs, rest 1:00 in between
3 front squats, unloaded
3 burpees
3 squats

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 04/10

Friday, April 12th 2013

CrossFit Kids

CrossFit Kids action
CrossFit KOP 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
5 burpees => 2 forward rolls => speed ladder => agility course => 10 one-legged forward/back hops, each leg => 3 broad jumps => 50-meter sprint => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 burpees => 2 forward rolls => speed ladder => agility course => 10 one-legged forward/back hops, each leg => 3 broad jumps => 50-meter sprint => 50-meter back pedal

WOD –
Varsity:
12:00 AMRAP
4 handstand push-ups
12 toes-to-bar
36 double-unders

Junior Varsity:
12:00 AMRAP
4 handstand push-ups
10 toes-to-bar
36 double-unders

Novice:
12:00 AMRAP
2 handstand push-ups
8 toes-to-bar
32 double-unders

Elementary:
10:00 AMRAP
2 wall walk-ups
6 toes-to-bar or knees-to-elbows
18 double-unders or single-unders

Preschool:
5:00 AMRAP
2 wall walk-ups
4 knee raises
6 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 max effort medicine ball throw and chase, 10#-20#

Elementary and Preschool:
2 x
5 max effort medicine ball throw and chase, dodgeball-8#
Posted by Jeff Martin on 04/11

Saturday, April 13th 2013

CrossFit Kids

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

CrossFit Kids Homework:
Define:
Variegated

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

Read:
Crossing over to kids
Summit students get fit with intense exercise regime
By Jessica Smith
summit daily news
Posted by Jeff Martin on 04/12

Sunday, April 14th 2013

CrossFit Kids
CrossFit Kids action
Providing Hope For: 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 mountain climbers => alligator crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 200-meter run

Elementary and Preschool:
3x or 5:00
10 mountain climbers => alligator crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 200-meter run

WOD –
Varsity:
8:00 AMRAP
9 thrusters, 95#/65#
9 box jumps, 30”/24”

Junior Varsity:
8:00 AMRAP
9 thrusters, 55#/45#
9 box jumps, 30”/24”

Novice:
8:00 AMRAP
9 thrusters, 35#/25#
9 box jumps, 24”/20”

Elementary:
8:00 AMRAP
9 thrusters, unloaded-10#
9 box jumps, 12”-24”

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

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

Elementary and Preschool:
5:00
Handstand practice
L-sit practice and progressions

Posted by Jeff Martin on 04/13

Monday, April 15th 2013

CrossFit Kids
CrossFit Kids action
Providing Hope for Brains

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 => 2 cartwheels => 10 squats => 2 forward rolls => basic dot drill x 10 => 2 wall walk-ups => 10 one-legged forward-backward hops, each leg => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
10 jumping jacks => cartwheel => 10 squats => forward roll => basic dot drill x 10 => wall walk-up => 5 one-legged forward-backward hops, each leg => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
6 rounds
1 rope climb
8 hang power cleans, 95#/65#
1 rope climb
250-meter row

Junior Varsity:
5 rounds
1 rope climb
8 hang power cleans, 55#/45#
1 rope climb
250-meter row

Novice:
5 rounds
1 rope climb
8 hang power cleans, 35#/25#
250-meter row

Elementary:
5 rounds
1 rope climb or 1 beginner rope climb
8 hang power cleans, unloaded-10#
100-meter row

Preschool:
3 rounds
1 beginner rope climb
5 hang power cleans, unloaded
5 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Standing broad jump
Max toes-to-bar

Elementary and Preschool:
3 x
Standing broad jump
Max toes-to-bar, knees-to-elbows, or knee raises


Posted by Jeff Martin on 04/14

Tuesday, April 16th 2013

CrossFit Kids
CrossFit Kids action
Courtney, age 7

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:
2:00 double-unders
200-meter run
2:00 double-unders
200-meter run

Elementary and Preschool:
2:00 double-unders or single-unders
100-meter run
2:00 double-unders or single-unders
100-meter run

WOD –
Varsity:
12:00 AMRAP
10 wall ball shots, 20#/14#, 10’ target
10 shoulder press, 75#/55#
100-meter run

Junior Varsity:
12:00 AMRAP
10 wall ball shots, 14#/10#, 10’ target
10 shoulder press, 45#/35#
100-meter run

Novice:
12:00 AMRAP
10 wall ball shots, 10#/8#, 10’ target
10 shoulder press, 25#/15#
100-meter run

Elementary:
10:00 AMRAP
10 wall ball shots, 4#-6#, 6’-8’ target
10 shoulder press, unloaded-10#
100-meter run

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
5 shoulder press, unloaded
35-meter run

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

Elementary and Preschool:
3 x
Handstand attempts
5-10 hollow rocks
Or
5:00-10:00
Handstand practice



Posted by Jeff Martin on 04/15

Wednesday, April 17th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope For: Drowning Prevention

CrossFit Kids Homework
Define:
Abjure

Solve:
(1-i)/(1+i)

Read:
Kids Who Exercise Are Less Likely to Have Fractures in Old Age
Time
Posted by Jeff Martin on 04/16

Thursday, April 18th 2013

CrossFIt Kids

CrossFit Kids action

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
2 forward rolls => 10 squats => alligator crawl => 10 mountain climbers => bear crawl => 10 jumping jacks => 100-meter run => 20 double-unders

Elementary and Preschool:
3x or 5:00
2 forward rolls => 10 squats => alligator crawl => 10 mountain climbers => bear crawl => 10 jumping jacks => 50-meter run => 15 double-unders or single-unders or side-to-side hops

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
6 pull-ups
6 burpees
6 toes-to-bar
6 squats

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
6 pull-ups
6 burpees
6 toes-to-bar
6 squats

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
6 pull-ups
6 burpees
6 toes-to-bar
6 squats

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
6 pull-ups (progressions or assisted okay)
6 burpees
6 toes-to-bar or knees-to-elbows or knee raises
6 squats

Preschool:
5:00 AMRAP
3 monkey hangs
3 burpees
3 knee raises
3 squats

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

Elementary and Preschool:
5:00 EMOM
Wall walk-ups

Posted by Jeff Martin on 04/17

Friday, April 19th 2013

CrossFit Kids
CrossFit Kids action
CrossFit Sav-up

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
5 perfect squats => 5 perfect push-ups => 5 perfect squats => 5 perfect push-ups => 2 cartwheels => 10 vertical jumps to a target => 50-meter high-knee skip => 50-meter fanny kickers

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 3 push-ups => 5 super-slow squats => 3 push-ups => cartwheel => 10 vertical jumps to a target => 25-meter high-knee skip => 25-meter fanny kickers

WOD –
Varsity:
12:00 AMRAP
15 box jumps, 24”/20”
12 weighted lunge steps, 35#/30#
9 dumbbell push presses, 35#/30#

Junior Varsity:
12:00 AMRAP
15 box jumps, 24”/20”
12 weighted lunge steps, 25#/20#
9 dumbbell push presses, 25#/20#

Novice:
12:00 AMRAP
12 box jumps, 24”/20”
9 weighted lunge steps, 20#/15#
6 dumbbell push presses, 20#/15#

Elementary:
8:00 AMRAP
12 box jumps, 12”-24”
9 lunge steps, unloaded-8#
6 push presses, unloaded-8#

Preschool:
5:00 AMRAP
5 box jumps, 10”-12”
5 lunge steps
5 push presses, unloaded

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

Elementary and Preschool:
3 x
10-meter unloaded prowler push
Or
50-meter sprints
Posted by Jeff Martin on 04/18

Saturday, April 20th 2013

CrossFit Kids
CrossFit Kids action
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.

Visit the Gauntlet website for information on the upcoming competition on Sunday May 26, 2013, and Sunday, June 2, 2013.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 forward arm circles => 10 backward arm circles => 10 squats => 10 mountain climbers => 50-meter carioca => 50-meter high-knee skip => vault

Elementary and Preschool:
3x or 5:00
10 forward arm circles => 10 backward arm circles => 10 squats => 10 mountain climbers => 25-meter carioca => 25-meter high-knee skip => 2 broad jumps

WOD –
Varsity:
Begins with 3:00 AMRAP of power snatches, 75#/55#
Immediately into 2:00 AMRAP of double-jump burpees over barbell
Immediately back to power snatches until a grand total of 75 reps are achieved.

Junior Varsity:
Begins with 3:00 AMRAP of power snatches, 55#/45#
Immediately into 2:00 AMRAP of double-jump burpees over barbell
Immediately back to power snatches until a grand total of 75 reps are achieved.

Novice:
Begins with 3:00 AMRAP of power snatches, 35#/25#
Immediately into 2:00 AMRAP of double-jump burpees over barbell
Immediately back to power snatches until a grand total of 75 reps are achieved.

Elementary:
2:00 AMRAP of power cleans, unloaded-10#
Immediately into 2:00 AMRAP of burpees
Immediately back to power cleans until a grand total of 50 reps are achieved.

Preschool:
5:00 AMRAP
5 power cleans, unloaded
5 burpees

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

Elementary and Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 04/19

Sunday, April 21st 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: Kenya Schools

CrossFit Kids Homework
Define:
Patrician

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

Read:
Suffer the children
Chris Cooper
The CrossFit Journal
Posted by Jeff Martin on 04/20

Monday, April 22nd 2013

CrossFit Kids

CrossFit Kids action

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.
Visit the Gauntlet website for information on the upcoming competition on Sunday May 26, 2013, and Sunday, June 2, 2013. Hurry, spots are going FAST!

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => 10 squats => agility course => speed ladder => monkey bar pass => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => 10 squats => agility course => speed ladder => monkey bar pass or bar hang => 3 broad jumps

WOD –
Varsity:
10:00 AMRAP
24 double-unders
8 deadlifts, 225#/155#
6 strict pull-ups

Junior Varsity:
10:00 AMRAP
24 double-unders
8 deadlifts, 135#/95#
6 strict pull-ups

Novice:
8:00 AMRAP
24 double-unders
8 deadlifts, 75#/55#
4 strict pull-ups

Elementary:
10:00 AMRAP
20 double-unders or single-unders
8 deadlifts, unloaded-8 kg kettlebell
6 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
6 side-to-side hops over 6” hurdle
6 deadlifts, unloaded
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
Banded shoulder stretch

Elementary and Preschool:
3 x
Max L-sit or tuck sit holds
Posted by Jeff Martin on 04/21

Tuesday, April 23d 2013

CrossFit Kids
CrossFit Kids action

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.
Visit the Gauntlet website for information on the upcoming competition on Sunday May 26, 2013, and Sunday, June 2, 2013. Hurry, spots are going FAST!

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 2 forward rolls => precision jump => 2 cartwheels => speed ladder => 25-meter side shuffle => 180-degreee turn => 25-meter side shuffle => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Box jump snake => 2 forward rolls => precision jump => 2 cartwheels => speed ladder => 25-meter side shuffle => 3 broad jumps

WOD –
Varsity:
5 rounds
200-meter run
12 front squats, 95#/65#
15 kettlebell swings, 24kg/16kg

Junior Varsity:
5 rounds
200-meter run
12 front squats, 55#/45#
15 kettlebell swings, 16kg/12kg

Novice:
4 rounds
200-meter run
12 front squats, 35#/25#
15 kettlebell swings, 12kg/8kg

Elementary:
5 rounds
100-meter run
12 front squats, unloaded-10#
15 kettlebell swings, unloaded-6kg

Preschool:
3 rounds
35-meter run
5 front squats, unloaded
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Toes-to-bar

Elementary and Preschool:
1x-3x
Max set toes-to-bar or knees-to-elbows or knee raises

Posted by Jeff Martin on 04/22

Wednesday, April 24th 2013

CrossFit Kids

CrossFit Kids action

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:
2:00 max double-unders => 200-meter run => 2:00 max squats =>200-meter run

Elementary and Preschool:
1:00 jump rope => 50-meter run => 1:00 squats =>50-meter run

WOD –
Varsity:
10:00 AMRAP
7 pull-ups
7 push jerks, 95#/65#

Junior Varsity:
10:00 AMRAP
7 pull-ups
7 push jerks, 55#/45#

Novice:
10:00 AMRAP
7 pull-ups
7 push jerks, 35#/25#

Elementary:
10:00 AMRAP
7 pull-ups (progressions or assisted okay)
7 push press, unloaded -10#

Preschool:
5:00 AMRAP
4 monkey hangs
6 push press, unloaded

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

Elementary and Preschool:
5:00-10:00
Handstand practice
Posted by Jeff Martin on 04/23

Thursday, April 25th 2013

CrossFit Kids

CrossFit Kids action

Hope For Kenya

Providing Hope For: Schools In Kenya

CrossFit Kids Homework
Define:
Politic

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

Read:
The Rising Threat of Childhood Obesity
Huffington Post
Posted by Jeff Martin on 04/24

Friday, April 26th 2013

CrossFit Kids

CrossFit Kids action

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 forward arm circles, large and small => 10 backward arm circles, large and small => bear crawl => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 forward arm circles, large and small => 10 backward arm circles, large and small => bear crawl => 2 cartwheels => speed ladder => 25-meter high-knee skip => 25-meter bum kickers

WOD –
Varsity:
21-15-9
Overhead lunges, 95#/65#
Squats
42-30-18
Double-unders

Junior Varsity:
21-15-9
Overhead lunges, 55#/45#
Squats
42-30-18
Double-unders

Novice:
21-15-9
Overhead lunges, 35#/25#
Squats
42-30-18
Double-unders

Elementary:
21-15-9
Lunges, unloaded-10#
Squats
28-20-12
Double-unders or single-unders

Preschool:
9-6-3
Lunges, unloaded
Squats
Side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs

Elementary and Preschool:
5:00-10:00
Rope climb practice
Posted by Jeff Martin on 04/25

Saturday, April 27th 2013

CrossFit Kids

CrossFit Kids action

http://CrossFitMonrovia.com

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 burpees => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => speed ladder => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 squats => 5 burpees => 2 forward rolls => 2 broad jumps => basic dot drill x 10 => speed ladder => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
1 rope climb
10 hang power cleans, 95#/65#
250-meter row

Junior Varsity:
12:00 AMRAP
1 rope climb
10 hang power cleans, 55#/45#
250-meter row

Novice:
12:00 AMRAP
1 rope climb
10 hang power cleans, 35#/25#
250-meter row

Elementary:
12:00 AMRAP
1 rope climb or beginner rope climb
10 hang power cleans, unloaded-10#
75-meter row

Preschool:
5:00 AMRAP
1 beginner rope climb
5 hang power cleans, unloaded
5 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
4 x 25-meter shuttle run (100 meters total)

Elementary and Preschool:
2 x
4 x 25-meter shuttle run (100 meters total)
Or
4 x 12.5-meter shuttle run (50 meters total)
Posted by Jeff Martin on 04/26

Sunday, April 28th 2013

CrossFit Kids
CrossFit Kids action

http://crossfit81611.com/

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Monkey bar pass => 5 perfect squats => balance beam => 5 perfect squats => precision jump => 5 perfect squats => 100-meter run

Elementary and Preschool:
3x or 5:00
Monkey bar pass => 5 super-slow squats => balance beam => 5 super-slow squats => precision jump => 5 super-slow squats => 50-meter run

WOD –
Varsity:
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall ball shots, 20#/14#, 10’ target

Junior Varsity:
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall ball shots, 14#/10#, 10’ target

Novice:
18:00 AMRAP
6 toes-to-bar
9 push-ups
12 wall ball shots, 10#/8#, 10’ target

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
8 push-ups
10 wall ball shots, dodgeball-6#, 6’-8’ target

Preschool:
5:00 AMRAP
3 knee raises
4 push-ups
5 wall ball shots, dodgeball, 5’-6’ target

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

Elementary and Preschool:
3 x
2 wall walk-ups
Accumulate 10-30 seconds in tuck sit
Posted by Jeff Martin on 04/27

Monday, April 29th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Paean

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

Read:
The Five Point Squat Drill
Dan Strametz
The CrossFit Journal
Posted by Jeff Martin on 04/28

Tuesday, April 30th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids 1525


The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake=> 2 forward rolls => balance beam => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Box jump snake=> 2 forward rolls => balance beam => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 35#/30# dumbbell
8 pull-ups
16 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 25#/20# dumbbell
8 pull-ups
16 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 20#/15# dumbbell
8 pull-ups
16 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, unloaded-8# dumbbell
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders

Preschool:
5:00 AMRAP
4 one-arm power snatches, each arm, unloaded
4 monkey hangs
4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
Max set of push-ups
Rest 2:00 in between

Elementary and Preschool:
2 x
Max set of push-ups
Rest 2:00 in between
Posted by Jeff Martin on 04/29

Wednesday, May 1st 2013


CrossFit Kids


CrossFit Kids action

CrossFit Kids KoP

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 50-meter run

WOD –
Varsity:
12:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
15 box jumps, 24”/20”
15 kettlebell swings, 24kg/16kg

Junior Varsity:
12:00 AMRAP
15 wall ball shots, 14#/10#, 10’ target
15 box jumps, 24”/20”
15 kettlebell swings, 16kg/12kg

Novice:
12:00 AMRAP
12 wall ball shots, 10#/8#, 10’ target
12 box jumps, 24”/20”
12 kettlebell swings, 12kg/9kg

Elementary:
12:00 AMRAP
12 wall ball shots, dodgeball-6#, 6’-8’ target
15 box jumps, 12”-24”
15 kettlebell swings, 24kg/16kg

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
15 box jumps, 10”-12”
15 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
30-second L-sit hold
10 hollow rocks

Elementary and Preschool:
3x
L-sit attempts
5 hollow rocks

Posted by Jeff Martin on 04/30

 




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