Thursday, May 2nd 2013


CrossFit Kids


CrossFit Kids action

CrossFit For Hope
Providing Hope For: Drowning Prevention

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
2 cartwheels => balance beam => 10 lunge steps => 5 perfect squats => 5 burpees => 10 vertical jumps to target
Elementary and Preschool:
3x or 5:00
2 cartwheels => balance beam => 10 lunge steps => 5 super-slow squats => 5 burpees => 10 vertical jumps to target

WOD –
Varsity:
5 rounds
12 pull-ups
6 push presses, 95#/65#
12 knees-to-elbows
6 push presses, 95#/65#

Junior Varsity:
5 rounds
12 pull-ups
6 push presses, 55#/45#
12 knees-to-elbows
6 push presses, 55#/45#

Novice:
5 rounds
10 pull-ups
5 push presses, 35#/25#
10 knees-to-elbows
5 push presses, 35#/25#

Elementary:
3 rounds
10 pull-ups
5 push presses, unloaded-10#
10 knees-to-elbows or knee raises
5 push presses, unloaded-10#

Preschool:
3 rounds
4 monkey hangs
4 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Double-unders (athlete should pick a number that he or she thinks can go unbroken each minute)

Elementary and Preschool:
5:00-10:00
Jump rope practice (single-unders and double-unders)
Posted by Jeff Martin on 05/01

Friday, May 3rd 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Salient

Solve:
Find the sum of odd numbers between 0 and 50
Posted by Jeff Martin on 05/02

Saturday, May 4th 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 mountain climbers => 10 lunge steps => 10 squats => bear crawl => 3 strict pull-ups => 50-meter high-knee skip => 50-meter run => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 mountain climbers => 10 lunge steps => 10 squats => bear crawl => 3 strict pull-ups or 4 monkey hangs => 25-meter high-knee skip => 25-meter run => 3 broad jumps

WOD –
Varsity:
12-9-6
Deadlifts, 245#/165#
Handstand push-ups

Junior Varsity:
12-9-6
Deadlifts, 135#/95#
Handstand push-ups

Novice:
9-6-3
Deadlifts, 95#/65#
Handstand push-ups

Elementary:
12-9-6
Deadlifts, unloaded-8kg kettlebell
Wall walk-ups or push-ups

Preschool:
6-4-2
Deadlifts, unloaded
Burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max set toes-to-bar
Rest 2:00
Max set knees-to-elbows

Elementary and Preschool:
2x max set toes-to-bar or knees-to-elbows or knee raises
Rest 2:00 in between
Posted by Jeff Martin on 05/03

Sunday, May 5th 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
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 50-meter back pedal => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 25-meter back pedal => 25-meter side shuffle

WOD –
Varsity:
60 double-unders
50 burpees
40 sit-ups
30 lunge steps
20 thrusters, 75#/55#
10 strict pull-ups
400-meter run

Junior Varsity:
60 double-unders
50 burpees
40 sit-ups
30 lunge steps
20 thrusters, 45#/35#
10 strict pull-ups
400-meter run

Novice:
50 double-unders
40 burpees
30 sit-ups
20 lunge steps
10 thrusters, 25#/15#
5 strict pull-ups
400-meter run

Elementary:
30 double-unders or single-unders
25 burpees
20 sit-ups
15 lunge steps
10 thrusters, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
2 rounds
6 side-to-side hops
5 burpees
4 sit-ups
3 lunge steps
2 thrusters, unloaded
1 max hang
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Ring handstand holds and/or ring handstand push-ups (2 spotters)

Elementary and Preschool:
5:00
Ring play
Posted by Jeff Martin on 05/04

Monday, May 6th 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
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 50-meter back pedal => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 25-meter back pedal => 25-meter side shuffle

WOD –
Varsity:
12:00 AMRAP
5 hang power snatches, 95#/65#
5 overhead squats, 95#/65#
10-meter bear crawl forward => 10-meter bear crawl backward

Junior Varsity:
12:00 AMRAP
5 hang power snatches, 55#/45#
5 overhead squats, 55#/45#
10-meter bear crawl forward => 10-meter bear crawl backward

Novice:
10:00 AMRAP
5 hang power snatches, 35#/25#
5 overhead squats, 35#/25#
10-meter bear crawl forward => 10-meter bear crawl backward

Elementary:
10:00 AMRAP
5 hang power cleans, unloaded-10#
5 front squats, unloaded-10#
10-meter bear crawl forward => 10-meter bear crawl backward

Preschool:
5:00 AMRAP
5 hang power cleans, unloaded
5 front squats, unloaded
3-meter bear crawl forward => 3-meter bear crawl backward

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Cartwheels and wall walk-ups
Banded shoulder stretch

Elementary and Preschool:
5:00-10:00
Cartwheels and wall walk-ups

Posted by Jeff Martin on 05/05

Tuesday, May 7th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Calumny

Solve:
What fraction of 5/9 must be added to itself to make the sum 19/18?
Posted by Jeff Martin on 05/06

Wednesday, May 8th 2013

CrossFit Kids
CrossFit Kids action

Practice CrossFit Kids

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 => forward roll => army crawl => forward roll => crab walk => 10 squats => 50-meter high-knee skip => 50-meter back pedal => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => army crawl => forward roll => crab walk => 10 squats => 50-meter high-knee skip => 50-meter back pedal => 100-meter run

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
9 pull-ups
12 box jumps, 24”/20”
15 push press, 75#/55#

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
9 pull-ups
12 box jumps, 24”/20”
15 push press, 45#/35#

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
8 pull-ups
10 box jumps, 24”/20”
12 push press, 25#/15#

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
6 pull-ups (progressions or assisted okay)
9 box jumps, 12”-24”
12 push press, unloaded-10#

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups
Pistol squats (progressions okay)

Elementary and Preschool:
5:00-10:00
Wall walk-ups and pistol squat practice

Posted by Jeff Martin on 05/07

Thursday, May 9th 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
Box jump snake => dip walk => cartwheel => 5 burpees => cartwheel => speed ladder => agility course => 50-meter rotating side shuffle => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
Box jump snake => dip walk => cartwheel => 5 burpees => cartwheel => speed ladder => agility course => 35-meter rotating side shuffle => 35-meter bum kickers

WOD –
Varsity:
3 rounds
10 knees-to-elbows
15 sumo deadlift high pulls, 95#/65#
30 squats

Junior Varsity:
3 rounds
10 knees-to-elbows
15 sumo deadlift high pulls, 55#/45#
30 squats

Novice:
3 rounds
10 knees-to-elbows
15 sumo deadlift high pulls, 35#/25#
30 squats

Elementary:
3 rounds
8 knees-to-elbows or knee raises
12 sumo deadlift high pulls, unloaded-10#
16 squats

Preschool:
3 rounds
5 knees raises
5 sumo deadlift high pulls, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Ice cream maker and front lever practice

Elementary and Preschool:
5:00-10:00
Ring play

Posted by Jeff Martin on 05/08

Friday, May 10th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids LA

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
5 medicine ball cleans => 2 forward rolls => bear crawl => angry gorilla walk => 2 forward rolls => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 medicine ball cleans => 2 forward rolls => bear crawl => angry gorilla walk => 2 forward rolls => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

WOD –
Varsity:
3 x 4:00 AMRAPs, 2:00 rest in between
3 wall walk-ups
6 burpees
9 double-unders

Junior Varsity:
3 x 4:00 AMRAPs, 2:00 rest in between
3 wall walk-ups
6 burpees
9 double-unders

Novice:
3 x 4:00 AMRAPs, 2:00 rest in between
3 wall walk-ups
6 burpees
9 double-unders

Elementary:
3 x 3:00 AMRAPs, 2:00 rest in between
3 wall walk-ups
6 burpees
9 double-unders or single-unders

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:00 in L-sit
Accumulate 1:00 in bottom of the squat

Elementary and Preschool:
5:00-10:00
Practice L-sits
Practice sitting in bottom of the squat
Posted by Jeff Martin on 05/09

Saturday, May 11th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Agoge

CrossFit Kids Homework
Define:
Provincial

Sove:
By how much is 3/5 of 350 greater than 4/7 or 210?
Posted by Jeff Martin on 05/10

Sunday, May 12th 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 jumping jacks => 10 squats => 10 mountain climbers => 2 forward rolls => bear crawl => speed ladder => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => 2 forward rolls => bear crawl => speed ladder => 25-meter high-knee skip => 25-meter back pedal => vault

WOD –
Varsity:
3 rounds, rest 1:00 in between
1:00 at each station:
75#/55#
Hang power clean
Front squat
Push jerk

Junior Varsity:
3 rounds, rest 1:00 in between
1:00 at each station:
45#/35#
Hang power clean
Front squat
Push jerk

Novice:
3 rounds, rest 1:00 in between
1:00 at each station:
25#/15#
Hang power clean
Front squat
Push jerk

Elementary:
3 rounds, rest 1:00 in between
1:00 at each station:
Unloaded-10#
Hang power clean
Front squat
Push press

Preschool:
2 rounds, rest 1:00 in between
1:00 at each station:
Unloaded
Hang power clean
Front squat
Push press

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10-second L-sit hold
25 sit-ups

Elementary and Preschool:
3x
L-sit practice
10 sit-ups
Posted by Jeff Martin on 05/11

Monday, May 13th 2013

CrossFit Kids
CrossFit Kids action

Vero Beach CrossFit Kids

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 => 2 cartwheels => 10 squats => 2 forward rolls => bear crawl => precision jump => speed ladder => basic dot drill x 10 => 1 rope climb

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 2 cartwheels => 10 squats => 2 forward rolls => bear crawl => precision jump => speed ladder => basic dot drill x 10 => 1 rope climb or beginner rope climb

WOD –
Varsity:
10=>1
Strict pull-ups
Ring dips

Junior Varsity:
10=>1
Strict pull-ups
Ring dips

Novice:
10=>1
Strict or kipping pull-ups
Ring or bar dips

Elementary:
10=>1
Pull-ups (progressions or assisted okay)
Hand-release push-ups

Preschool:
5=>1
Monkey hangs
Hand-release push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10’ handstand walk to handstand push-up against wall
10 hollow rocks

Elementary and Preschool:
3x
1-3 wall walk-ups
5-10 hollow rocks
Posted by Jeff Martin on 05/12

Tuesday, May 14th 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
Alligator crawl => 2 forward rolls => bear crawl balance beam traverse => dip walk => 200-meter run => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Alligator crawl => 2 forward rolls => bear crawl balance beam traverse => dip walk => 100-meter run => 3 broad jumps

WOD –
Varsity:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 35#/30# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Junior Varsity:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 25#/20# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Novice:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 20#/15# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Elementary:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, unloaded-10# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Preschool:
½ Tabata Protocol
Overhead, one-arm lunge step, unloaded (switch arms every cycle)

Rest 2:00

½ Tabata Protocol
Squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Jump for max vertical height

Elementary and Preschool:
3x
Jump for max vertical height
Posted by Jeff Martin on 05/13

Wednesday, May 15th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Filibuster

Solve:
By how much is three fifths of 350 greater than four sevenths of 210?

Read:
Why CrossFit is for Every Kid
-Breaking Muscle-
Posted by Jeff Martin on 05/14

Thursday, May 16th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Initiative: Brains

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
5 perfect squats => bear crawl => 2 cartwheels => speed ladder => 5 perfect squats => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
5 super-slow squats => bear crawl => 2 cartwheels => speed ladder => 5 super-slow squats => 12-meter side shuffle => 180-degree turn => 12-meter side shuffle => 25-meter palm kickers

WOD –
Varsity:
7:00 AMRAP
10 thrusters, 75#/55#
10 box jumps, 24”/20”

Junior Varsity:
7:00 AMRAP
10 thrusters, 45#/35#
10 box jumps, 24”/20”

Novice:
7:00 AMRAP
10 thrusters, 25#/15#
10 box jumps, 20”

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

Preschool:
4:00 AMRAP
5 thrusters, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max 15’ rope climbs in 2:00

Elementary and Preschool:
Max rope climbs or beginner rope climbs in 2:00
Or
Rope climbing practice
Posted by Jeff Martin on 05/15

Friday, May 17th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids LA

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 jumping jacks => 10-second bar hang => bear crawl => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 5-10-second bar hang => bear crawl => 2 forward rolls => bear crawl => 5 one-legged side-to-side hops, each leg => 50-meter run

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
4 ring dips
6 chest-to-bar pull-ups
4 x 25-meter shuttle run

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
4 ring dips
6 chest-to-bar pull-ups
4 x 25-meter shuttle run

Novice:
4 x 4:00 AMRAPs, rest 2:00 in between
4 bar dips
6 pull-ups
4 x 25-meter shuttle run

Elementary:
3 x 4:00 AMRAPs, rest 2:00 in between
4 burpees
6 pull-ups (progressions or assisted okay)
4 x 12.5-meter shuttle run

Preschool:
2 x 4:00 AMRAPs, rest 2:00 in between
4 burpees
4 monkey hangs
4 x 8-meter shuttle run

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

Elementary and Preschool:
3x
5 knees-to-elbows or knee raises
10 supermen
Posted by Jeff Martin on 05/16

Saturday, May 18th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Sri Ram Ashram

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 => 10 mountain climbers => 3 broad jumps => balance beam traverse => basic dot drill x 10 => 10 PVC pass-throughs => couch stretch => pigeon stretch

Elementary and Preschool:
3x or 5:00
10 squats => 10 mountain climbers => 3 broad jumps => balance beam traverse => basic dot drill x 10 => 2 monkey hangs => 3 push-ups => 2 monkey hangs

WOD –
Varsity:
5 rounds
250-meter row
5 back squats, 225#/165#
200-meter run

Junior Varsity:
5 rounds
250-meter row
5 back squats, 95#/65#
200-meter run

Novice:
5 rounds
250-meter row
5 back squats, 65#/45#
200-meter run

Elementary:
5 rounds
100-meter row
5 front squats, unloaded-10#
100-meter run

Preschool:
3 rounds
5 sumo deadlift high pulls, unloaded
5 front squats, unloaded
50-meter run

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

Elementary and Preschool:
50 double-unders or singles-unders for time
Or
3x
10 side-to-side hops
Rest 1:00
Posted by Jeff Martin on 05/17

Sunday, May 19th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Initiative: Hope Floats


CrossFit Kids Homework
Define:
Aver

Solve:
The difference of two numbers is 15 and one-fifth of their sum is 9. What are the two numbers?
Posted by Jeff Martin on 05/18

Monday, May 20th 2013

CrossFit Kids

CrossFit Kids action

Adventure CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
4 x 25-meter shuttle run

Elementary and Preschool:
3x
4 x 25-meter shuttle run

WOD –
Varsity:
Thruster (95#/65#)/box jump (24”/20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Junior Varsity:
Thruster (55#/45#)/box jump (24”/20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Novice:
Thruster (35#/25#)/box jump (20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Elementary:
Thruster (unloaded-10#)/box jump (12”-24”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Preschool:
Thruster (unloaded)/box jump (10”-12”) ladder
Time cap 6:00
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max set strict pull-ups

Elementary and Preschool:
2x
Max set pull-ups or monkey hangs
Posted by Jeff Martin on 05/19

Tuesday, May 21st 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
Bear crawl => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 perfect squats => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 super-slow squats => 25-meter high-knee skip => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
8 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
6 pull-ups (progressions or assisted okay)
100-meter run

Preschool:
5:00 AMRAP
4 hand-release push-ups
25-meter run
4 monkey hangs
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
2 x max set handstand push-ups

Elementary and Preschool:
5:00-10:00
L-sit practice
Wall walk-up practice
Posted by Jeff Martin on 05/20

Wednesday, May 22nd 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Rochester

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 jumping jacks => 2 cartwheels => 3 strict pull-ups => 5 squats => bear crawl => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 2 cartwheels => 4 monkey hangs => 5 squats => bear crawl => 3 broad jumps => 50-meter run

WOD –
Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 275#/185#
2 muscle-ups
3 squat cleans, 155#/105
4 handstand push-ups

Junior Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 135#/95#
2 muscle-ups
3 squat cleans, 75#/55
4 handstand push-ups

Novice:
“Son of Kong”
8:00 AMRAP
1 deadlift, 75#/55#
2 muscle-ups OR 2 strict pull-ups and 2 dips
3 squat cleans, 45#/35
4 handstand push-ups OR 4 wall walk-ups

Elementary:
10:00 AMRAP
1 deadlift, unloaded-10#
2 ring rows AND 2 jump-to-support with 2-second holds
3 power cleans INTO front squats, unloaded-10#
4 wall walk-ups

Preschool:
5:00 AMRAP
2 deadlifts, unloaded
2 ring rows
2 power cleans INTO front squats, unloaded
2 wall walk-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
6:00 EMOM
Rope climbs (Varsity should attempt legless climbs)

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on 05/21

Thursday, May 23rd 2013

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

CrossFit Kids Homework
Define:
Novel

Solve:
4 x 3 + 1 + (1 X 8/4) = ?
Posted by Jeff Martin on 05/22

Friday, May 24th 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 jumping jacks => zigzag bear crawl around cones => 2 forward rolls => precision jump => 10 vertical jumps to a target => 2 cartwheels => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
10 jumping jacks => zigzag bear crawl around cones => 2 forward rolls => precision jump => 10 vertical jumps to a target => 2 cartwheels => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
15:00 AMRAP
9 push press, 95#/65#
18 wall ball shots, 20#/14#, 10’ target
36 double-unders

Junior Varsity:
15:00 AMRAP
9 push press, 55#/45#
18 wall ball shots, 14#/10#, 10’ target
36 double-unders

Novice:
12:00 AMRAP
7 push press, 35#/25#
14 wall ball shots, 10#/8#, 8’-10’ target
28 double-unders

Elementary:
10:00 AMRAP
7 push press, unloaded-10#
14 wall ball shots, dodgeball-6#, 7’-8’ target
21 double-unders or single-unders

Preschool:
5:00 AMRAP
5 push press, unloaded
5 wall ball shots, dodgeball, 5’-6’ target
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max standing broad jump

Elementary and Preschool:
3x
Max standing broad jump
Posted by Jeff Martin on 05/23

Saturday, May 25th 2013

CrossFit Kids

CrossFit Kids action

Anchor CrossFit Kids

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
3 rolling burpees => 5 squats => 3 rolling burpees => 5 squats => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
3 rolling burpees => 5 squats => 3 rolling burpees => 5 squats => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
4 rounds
2 rope climbs
6 box jumps, 33”/30”
8 kettlebell swings, 32kg/24kg
200-meter run

Junior Varsity:
4 rounds
2 rope climbs
6 box jumps, 30”/24”
8 kettlebell swings, 24kg/16kg
200-meter run

Novice:
3 rounds
2 rope climbs
6 box jumps, 24”
8 kettlebell swings, 16kg/12kg
200-meter run

Elementary:
4 rounds
2 rope climbs or beginner rope climbs
6 box jumps, 12”-24”
8 kettlebell swings, unloaded-4kg
100-meter run

Preschool:
3 rounds
2 beginner rope climbs
6 box jumps, 10”-12”
8 kettlebell swings, unloaded
25-meter run

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

Elementary and Preschool:
5:00-10:00
Pull-up practice
Posted by Jeff Martin on 05/24

Sunday, May 26th 2013

CrossFit Kids

CrossFit Kids action

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

The Gauntlet goes down today all over the US, the UK, and New Zealand! Next Sunday the Gauntlet will be in Louisiana and Ontario. Check out the Teen Gauntlet to learn more.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 10 vertical jumps => army crawl => 10 walking lunges => angry gorilla walk => 10 mountain climbers => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
Bear crawl => 10 vertical jumps => army crawl => 10 walking lunges => angry gorilla walk => 10 mountain climbers => 25-meter high-knee skip => 25-meter back pedal => broad jump

WOD –
Varsity:
7:00 AMRAP
5 front squats, 95#/65#
5 double-jump burpees (over barbell)
5 chest-to-bar pull-ups

Junior Varsity:
7:00 AMRAP
5 front squats, 55#/45#
5 double-jump burpees (over barbell)
5 chest-to-bar pull-ups

Novice:
7:00 AMRAP
5 front squats, 35#/25#
5 double-jump burpees (over barbell)
5 pull-ups

Elementary:
7:00 AMRAP
5 front squats, unloaded-10#
5 double-jump burpees (over line or hurdle)
5 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
4 front squats, unloaded
4 double-jump burpees (over line or hurdle)
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
15’ handstand walk
10 toes-to-bar

Elementary and Preschool:
5:00-10:00
Handstand practice
5 knee raises
Posted by Jeff Martin on 05/25

Monday, May 27th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids 203

Today practice rolls

Skill Day Homework:
Define "Resplendent"

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

Read for at least 30 minutes today
Posted by Jeff Martin on 05/26

Tuesday, May 28th 2013

CrossFit Kids

CrossFit Kids action

Hope For Kenya

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Max double-unders in 1:00
400-meter run
Max double-unders in 1:00

Elementary and Preschool:
Max double-unders, single-unders, or side-to-side hops in 1:00
100-meter run
Max double-unders, single-unders, or side-to-side hops in 1:00

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 dumbbell power cleans, 35#/30#
6 one-arm overhead lunge steps, each arm, 35#/30#
100-meter run

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 dumbbell power cleans, 25#/20#
6 one-arm overhead lunge steps, each arm, 25#/20#
100-meter run

Novice:
4 x 4:00 AMRAPs, rest 2:00
6 dumbbell power cleans, 20#/15#
6 one-arm overhead lunge steps, each arm, 20#/15#
100-meter run

Elementary:
3 x 4:00 AMRAPs, rest 2:00
6 dumbbell power cleans, unloaded-10#
6 one-arm overhead lunge steps, each arm, unloaded-10#
50-meter run

Preschool:
5:00 AMRAP
6 power cleans, unloaded
6 one-arm overhead lunge steps, each arm, unloaded
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
25 sit-ups
10 superman-to-hollow-rocks

Elementary and Preschool:
2x
10 sit-ups
5-10 superman-to-hollow-rocks
Posted by Jeff Martin on 05/27

Wednesday, May 29th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids HQ at CrossFit Brand X

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
5 burpees => 10 squats => bear crawl => 10 mountain climbers => monkey bar pass => basic dot drill x 10 => 3 broad jumps => 10 jumping jacks

Elementary and Preschool:
3x or 5:00
5 burpees => 5 super-slow squats => bear crawl => 5 mountain climbers => 5-second bar hang or monkey bar pass => basic dot drill x 10 => 3 broad jumps => 5 jumping jacks

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

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

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

Elementary:
“Lil Helen”
3 rounds
200-meter run
12 kettlebell swings, unloaded-4kg
9 pull-ups (progressions or assisted okay)

Preschool:
“PeeWee Helen”
3 rounds
25-meter run
6 kettlebell swings, unloaded
4 monkey hangs

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

Elementary and Preschool:
3 x
3 wall walk-ups

Posted by Jeff Martin on 05/28

Thursday, May 30th 2013

CrossFit Kids

CrossFit Kids action

http://hope.crossfit.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 PVC pass-throughs => zigzag alligator crawl around cones => 2 forward rolls => bear crawl across balance beam => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => zigzag alligator crawl around cones => 2 forward rolls => bear crawl across balance beam => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 100-meter run

WOD –
Varsity:
15:00 AMRAP
7 thrusters, 95#/65#
250-meter row
11 push-ups

Junior Varsity:
15:00 AMRAP
7 thrusters, 55#/45#
250-meter row
11 push-ups

Novice:
12:00 AMRAP
5 thrusters, 35#/25#
200-meter row
10 push-ups

Elementary:
10:00 AMRAP
7 thrusters, unloaded-10#
100-meter row
7 push-ups

Preschool:
5:00 AMRAP
3 thrusters, unloaded
5 sumo deadlift high pulls
3 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Ring handstand practice
Banded shoulder stretch

Elementary and Preschool:
5:00-10:00
Handstand practice

Posted by Jeff Martin on 05/29

Friday, May 31st 2013

CrossFit Kids
CrossFit Kids action

Hope For Cures Workout July 6, 2013

CrossFit Kids Homework
Define:
Presage

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

Watch:
What's wrong with our food system?
by 11 year old Birke Baehr
Posted by Jeff Martin on 05/30

Saturday, June 1st 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids MPS (Milwaukee Public School)

Hope For Cures Workout July 6, 2013

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 => 10 vertical jumps to target => 3 strict pull-ups => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
Bear crawl => 10 vertical jumps to target => 3 strict pull-ups => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle => 25-meter bum kickers

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
20 double-unders
10 squats
5 pull-ups
100-meter run

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
20 double-unders
10 squats
5 pull-ups
100-meter run

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
20 double-unders
10 squats
5 pull-ups
100-meter run

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

Preschool:
5:00 AMRAP
5 forward/backward hops
5 squats
5 monkey hangs
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
5’ wall walk
15-second L-sit

Elementary and Preschool:
5:00-10:00
Wall walk practice
L-sit practice
Posted by Jeff Martin on 05/31

 




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