Tuesday, July 2nd 2013

CrossFit Kids

CrossFit Kids action

Hope For Cures

CrossFit Kids Homework
Define:
Stasis

Solve:
Jim goes from Cupertino to San Francisco at 30 miles/hr and comes back to the starting point at 70 miles/hr. What is his average speed during the whole journey?

Practice:
Handstands for ten minutes

Read:
For at least 30 minutes
Posted by danell on 07/01

Wednesday, July 3rd 2013

CrossFit Kids Teens
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 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 => 10 one-legged side-to-side hops, each leg => 10-second bar hang => 100-meter run

Elementary and Preschool:
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 => 10 one-legged side-to-side hops, each leg => 5-second bar hang => 50-meter run

WOD –
Varsity:
3 x 8:00 AMRAPs, rest 3:00 in between
Cindy
5 pull-ups
10 push-ups
15 squats

Junior Varsity:
3 x 8:00 AMRAPs, rest 3:00 in between
Cindy
5 pull-ups
10 push-ups
15 squats

Novice:
3 x 6:00 AMRAPs, rest 3:00 in between
Cindy
5 pull-ups
10 push-ups
15 squats

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
Lil Cindy
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats

Preschool:
5:00 AMRAP
PeeWee Cindy
4 monkey hangs
5 push-ups
6 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Double-unders

Elementary and Preschool:
5:00-10:00
Double-under or single-under practice

Posted by danell on 07/02

Thursday, July 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
15’ handstand walk => 10 vertical jumps => monkey bar pass => 5 push-ups => 10 side-to-side hops => 100-meter run => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => 10 vertical jumps => monkey bar pass => 5 push-ups => 10 side-to-side hops => 50-meter run => 3 broad jumps

WOD –
Varsity:
5-4-3-2-1
Deadlifts, 275#
Thrusters, 135#
Muscle-ups

Junior Varsity:
5-4-3-2-1
Deadlifts, 135#
Thrusters, 95#
Muscle-ups

Novice:
5-4-3-2-1
Deadlifts, 75#
Thrusters, 55#
Muscle-ups

Elementary:
10:00 AMRAP
8 deadlifts, unloaded-10#
8 thrusters, unloaded-10#
8 ring monkey hangs

Preschool:
5:00 AMRAP
6 deadlifts, unloaded
5 thrusters, unloaded
4 ring monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Pistol squats

Elementary and Preschool:
5:00-10:00
Pistol squat practice
Posted by danell on 07/03

Friday, July 5th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Old Town

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 push jerks, 75#/55#
10 strict pull-ups
400-meter run

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

Novice:
50 double-unders
40 burpees
30 sit-ups
20 lunge steps
10 push jerks, 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 push presses, 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 push presses, 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:
5:00-10:00
Ring play
Posted by Jeff Martin on 07/04

Saturday, July 6th 2013

CrossFit Kids
CrossFit Kids action

http://Hope.CrossFit.com

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 2 forward rolls => 10 squats => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter jog => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5-10 PVC pass-throughs => 2 forward rolls => 5-10 squats => 2 forward rolls => 5-10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter jog => 1-2 broad jumps

WOD –
Varsity:
Hope for Cures
3 x 5:00 rounds; rest 1:00 in between
1:00 at each station:
Burpees
Power snatch, 75#/55#
Box jump, 24”/20”
Thruster, 75#/55#
Chest-to-bar pull-ups

Junior Varsity:
Hope for Cures
3 x 5:00 rounds; rest 1:00 in between
1:00 at each station:
Burpees
Power snatch, 45#/35#
Box jump, 24”/20”
Thruster, 45#/35#
Chest-to-bar pull-ups

Novice:
Hope for Cures
3 x 5:00 rounds; rest 1:00 in between
1:00 at each station:
Burpees
Power snatch, 25#/15#
Box jump, 20”
Thruster, 25#/15#
Chest-to-bar pull-ups

Elementary:
Hope for Cures
2-3 x 5:00 rounds; rest 1:00 in between
1:00 at each station:
Burpees
Hang power cleans, unloaded-10#
Box jump, 10”-24”
Air squat or thruster, unloaded-10#
Pull-ups (progressions or assisted okay)

Preschool:
Hope for Cures
5:00 round
1:00 at each station:
Burpees
Hang power cleans, unloaded
Box jump, 10”-12”
Air squat or thruster, unloaded
Monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder stretch
Couch stretch
Hip capsule mobility
Bottom of the squat

Elementary and Preschool:
5:00-10:00
10 superman to hollow rocks
Posted by Jeff Martin on 07/05

Sunday, July 7th 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 07/06

Monday, July 8th 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
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:
4 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:
5:00-10:00
Front lever practice
Banded shoulder stretch
Hamstring stretch w/jump rope

Elementary and Preschool:
5:00-10:00
Front lever practice (w/spotters)
Posted by Jeff Martin on 07/07

Tuesday, July 9th 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
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => agility course => 50-meter carioca => 50-meter back pedal

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

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

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

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

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

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

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

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

Posted by Jeff Martin on 07/08

Wednesday, July 10th 2013

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE at the Washington National Monument

Skill Day Homework
Practice:
For ten minutes practice rolls and cartwheels

Define:
Declaim

Solve:
Find the sum of odd numbers between 0 and 50
Posted by Jeff Martin on 07/09

Thursday, July 11th 2013

CrossFit Kids
CrossFit Kids action

CrossFit For HOPE at the Washington National Monument

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 => 30 seconds in the bottom of the squat => bear crawl => 2 forward rolls => 10 vertical jumps => 2 cartwheels => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 super-slow squats => bear crawl => 2 forward rolls => 10 vertical jumps => 2 cartwheels => 3 broad jumps

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
9 overhead squats, 95#/65#
12 pull-ups
15 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
9 overhead squats, 55#/45#
12 pull-ups
15 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 overhead squats, 35#/25#
9 pull-ups
12 double-unders

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

Preschool:
5:00 AMRAP
3 front squats, unloaded
4 monkey hangs
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Handstand walk gymkhana

Elementary and Preschool:
5:00-10:00
Handstand, headstand, frog stand practice
Posted by Jeff Martin on 07/10

Friday, July 12th 2013

CrossFit Kids
CrossFit Kids action

CrossFit For HOPE at the Washington National Monument

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 => 50-meter medicine ball toss and chase => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 squats => 25-meter medicine ball toss and chase => basic dot drill x 10

WOD –
Varsity:
12:00 AMRAP
6 man-makers, 30#/25# dumbbells
8 overhead lunges, 30#/25#
10 knees-to-elbows

Junior Varsity:
12:00 AMRAP
6 man-makers, 25#/20# dumbbells
8 overhead lunges, 25#/20#
10 knees-to-elbows

Novice:
12:00 AMRAP
6 man-makers, 20#/15# dumbbells
8 overhead lunges, 20#/15#
10 knees-to-elbows

Elementary:
10:00 AMRAP
6 man-makers, unloaded-5# dumbbells
6 overhead lunges, unloaded-5# dumbbells
6 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5 burpees
5 power cleans, unloaded
5 lunges
5 knee raises

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

Elementary and Preschool:
5:00-10:00
Rope-climbing practice
Posted by Jeff Martin on 07/11

Saturday, July 13th 2013

CrossFit Kids

CrossFit Kids action

Crossfit 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:
10:00 Mobility
Banded shoulder stretch
Front rack mobilization
Single leg flexion, external rotation bias

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5-10-second bar hang => 5 super-slow squats => 5-10-second bar hang => 10 lunge steps => 5 super-slow squats => 3 broad jumps

WOD –
Varsity:
5 rounds
6 clean and jerks, 135#/95#
Between each round, break barbell down and move all parts ahead 15 feet and rebuild bar. At least three trips must be made per round. On completing the 5th round, sprint back to starting point.

Junior Varsity:
5 rounds
6 clean and jerks, 65#/55#
4 x 25-meter shuttle run

Novice:
5 rounds
6 clean and jerks, 45#/35#
4 x 25-meter shuttle run

Elementary:
3 rounds
5 power clean and push presses, unloaded-10#
4 x 12.5-meter shuttle run

Preschool:
3 rounds
3 power cleans, unloaded
3 push presses, unloaded
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Ring dips
Banded shoulder stretch
Couch stretch
Pigeon Stretch

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 07/12

Sunday, July 14th 2013

CrossFit Kids
CrossFit Kids action

Kevin age 6 Agoge CrossFit Woodinville


CrossFit Kids Homework

Define:
"Animus"

Solve:
1 1/2 + 3 1/2

Practice:
Play on the rings and/or practice ice cream makers for at least 5 minutes
Posted by Jeff Martin on 07/13

Monday, July 15th 2013

CrossFit Kids
CrossFit Kids action

http://www.oceanstatecrossfit.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 jumping jacks => handstand walk gymkhana => 10 squats => handstand walk gymkhana => 50-meter high-knee skip => 50-meter rotating side shuffle

Elementary and Preschool:
3x or 5:00
10 jumping jacks => bear crawl gymkhana => 10 squats => alligator crawl gymkhana => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
42-30-18
Wall ball shots, 20#/14#, 10’ target
21-15-9
Pull-ups

Junior Varsity:
42-30-18
Wall ball shots, 14#/10#, 10’ target
21-15-9
Pull-ups

Novice:
42-30-18
Wall ball shots, 10#/8#, 10’ target
21-15-9
Pull-ups

Elementary:
21-15-9
Wall ball shots, dodgeball-6#, 6’-8’ target
Pull-ups (progressions or assisted okay)

Preschool:
3 rounds
6 wall ball shots, dodgeball, 4’-6’ target
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max burpee/muscle-ups in 3:00

Elementary and Preschool:
5:00-10:00
Handstand and wall walk-up practice
Posted by Jeff Martin on 07/14

Tuesday, July 16, 2013

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 => 5 squats => bear crawl => forward roll => precision jump => 50-meter carioca => 25-meter side shuffle =>180-degree pivot =>25-meter side shuffle

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

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

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

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

Elementary:
10:00 AMRAP
50-meter row
5 knee raises
3 wall walk-ups

Preschool:
5:00 AMRAP
3 sumo deadlift high pulls, unloaded
3 knee raises
2 wall walk-ups

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

Elementary and Preschool:
5:00-10:00
5:00
Frog stand practice and plank holds
Posted by Jeff Martin on 07/15

Wednesday, July 17th 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
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 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

Elementary:
10:00 AMRAP
50-meter run
5 dumbbell hang power cleans, unloaded-5#
5 dumbbell push press, unloaded-5#
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:
Hip mobility
25 sit-ups
Banded shoulder stretch

Elementary and Preschool:
5:00-10:00
10 sit-ups
10 supermen
Posted by Jeff Martin on 07/16

Thursday, July 18th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Repose

Answer:
What is the mathematical equation for "Work".

Practice:
Wall walks for 5-10 minutes
Posted by Jeff Martin on 07/17

Friday, July 19th 2013

CrossFit Kids
CrossFit Kids action

Crossfit Reveille

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

Elementary and Preschool:
3x or 5:00
3-box step-up snake => 5 squats => 5 lunge steps => alligator crawl => forward roll => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
3 x 5:00 AMRAP, 2:00 rest in between
8 strict pull-ups
10 front squats, 95#/65#
12 box jumps, 24”/20”

Junior Varsity:
3 x 5:00 AMRAP, 2:00 rest in between
6 strict pull-ups
8 front squats, 55#/45#
10 box jumps, 24”/20”

Novice:
3 x 5:00 AMRAP, 2:00 rest in between
3 strict pull-ups
7 front squats, 35#/25#
9 box jumps, 24”/20”

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

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
2 muscle-ups
1 rope climb

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on 07/18

Saturday, July 20th 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 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:
“Interrupted Randy”
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:
“Interrupted Randy”
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:
“Interrupted Randy”
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 30 reps are achieved.

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter sprint
Max broad jump
Rest 2:00

Elementary and Preschool:
3x
50-meter sprint
Rest 1:00 in between

Posted by Jeff Martin on 07/19

Sunday, July 21st 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Virtuosity

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 07/20

Monday, July 22nd 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework

Define:
"Toady"

Solve:
Which of the following is the smallest prime number?
a) 0
b) 1
c) 2
d) 3

Practice:
Wall walk ups or handstand holds for 5-10 minutes
Posted by Jeff Martin on 07/21

Tuesday, July 23rd 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 squats => cartwheel => bear crawl => forward roll => broad jump => basic dot drill 10 => broad jump => 100-meter run => broad jump

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 squats => cartwheel => bear crawl => forward roll => broad jump => basic dot drill 10 => broad jump => 100-meter run => broad jump

WOD –
Varsity:
3 rounds
30 double-unders
10 overhead squats, 95#/65#
10 jump-over burpees
5 overhead squats
5 jump-over burpees

Junior Varsity:
3 rounds
30 double-unders
10 overhead squats, 55#/45#
10 jump-over burpees
5 overhead squats
5 jump-over burpees

Novice:
3 rounds
30 double-unders
10 overhead squats, 35#/25#
10 jump-over burpees
5 overhead squats
5 jump-over burpees

Elementary:
3 rounds
15 double-unders or single-unders
10 squats
10 burpees
5 squats
5 burpees

Preschool:
3 rounds
5 side-to-side hops
5 super-slow squats
5 burpees

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

Elementary and Preschool:
3x
4 x 10-meter shuttle run

Posted by Jeff Martin on 07/22

Wednesday, July 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 overhead walking lunges with PVC => 2 forward rolls => 10 squats => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal
6:00
Hip mobility
Couch stretch
Banded shoulder stretch

Elementary and Preschool:
3x or 5:00
10 walking lunges => 2 forward rolls => 10 squats => 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
1 power clean, 185#/115#
2 muscle-ups
4 handstand push-ups
8 squats

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
1 power clean, 95#/65#
2 muscle-ups
4 handstand push-ups
8 squats

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
3 power cleans, 45#/35#
6 pull-ups
3 handstand push-ups
6 squats

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 power cleans, unloaded-10#
5 hand-release push-ups
10 squats

Preschool:
5:00 AMRAP
5 power cleans, unloaded
5 push-ups
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
5 burpee pull-ups
35-meter prowler push

Elementary and Preschool:
5:00-10:00
Sled drags and pulls

Posted by Jeff Martin on 07/23

Thursday, July 25th 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, 95#/65#
18 wall ball shots, 20#/14#, 10’ target
36 double-unders

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

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

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder distraction
Classic and wall triceps stretches
Single-leg flexion

Elementary and Preschool:
5:00-10:00
2x
5-10 sit-ups
5-10 supermen to hollow rocks
Posted by Jeff Martin on 07/24

Friday, July 26th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
"Facetious"

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

Practice:
Cartwheels for 10:00
Posted by Jeff Martin on 07/25

Saturday, July 27th 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 => balance beam => 3 broad jumps => 50-meter back pedal => 50-meter carioca

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => balance beam => 3 broad jumps => 25-meter back pedal => 25-meter carioca

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

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

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

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

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

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

Elementary and Preschool:
5:00-10:00
Ring play
L-sit attempts
Posted by Jeff Martin on 07/26

Sunday, July 28th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Hilton Head

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 lunge steps => bear crawl => 10 push-ups => 10 jumping jacks => 100-meter run

Elementary and Preschool:
3x or 5:00
10 squats => 10 lunge steps => bear crawl => 10 push-ups => 10 jumping jacks => 50-meter run

WOD –
Varsity:
2:00 AMRAP
Hang power cleans, 135#/95#
Immediately into 5:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 135#/95#

Junior Varsity:
2:00 AMRAP
Hang power cleans, 55#/45#
Immediately into 4:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 55#/45#

Novice:
2:00 AMRAP
Hang power cleans, 35#/25#
Immediately into 3:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 35#/25#

Elementary:
1:00 AMRAP
Hang power cleans, unloaded-10#
Immediately into 3:00 AMRAP
5 burpees
5 knee raises
5 box jumps, 12”-24”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded-10#

Preschool:
1:00 AMRAP
Hang power cleans, unloaded
Immediately into 3:00 AMRAP
3 burpees
3 knee raises
3 box jumps, 10”-12”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2:00 AMRAP
Pistol squats

Elementary and Preschool:
5:00-10:00

Pistol squat practice
Posted by Jeff Martin on 07/27

Monday, July 29th 2013

CrossFit Kids
CrossFit Kids action

Crossfit Kids Incendia

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 => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 95#/65#
9 hang power snatches, 95#/65#
12 overhead squats, 95#/65#
800-meter run

Junior Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 55#/45#
9 hang power snatches, 55#/45#
12 overhead squats, 55#/45#
800-meter run

Novice:
600-meter run
3 rounds
6 snatch grip deadlifts, 35#/25#
9 hang power snatches, 35#/25#
12 overhead squats, 35#/25#
600-meter run

Elementary:
100-meter run
3 rounds
6 deadlifts, PVC-10#
12 front squats, PVC-10#
100-meter run

Preschool:
50-meter run
2 rounds
3 deadlifts, unloaded
5 front squats, unloaded
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Accumulate 30 seconds in an L-sit
3 Turkish get-ups, each arm

Elementary and Preschool:
2x
10 supermen to hollow rock
10 sit-ups

Posted by Jeff Martin on 07/28

Tuesday, July 30th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Stafford


CrossFit Kids Homework
What is the difference between work and power? Post your answer to the CrossFit Kids Facebook page.

Read for at least 30 minutes
Posted by Jeff Martin on 07/29

Wednesday, July 31, 2013

CrossFit Kids Teen Varsity Gauntlet
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 => handstand walk or bear crawl =>10 jumping jacks => 10 squats => 10 left-leg hops, forward and backward => 100-meter run => 10 right-leg hops, forward and backward

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => bear crawl =>10 jumping jacks => 10 squats => 10 left-leg hops, forward and backward => 50-meter run => 10 right-leg hops, forward and backward

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00
250-meter row
25 double-unders
10 ring push-ups

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00
250-meter row
25 double-unders
10 ring push-ups

Novice:
3 x 5:00 AMRAPs, rest 2:00
200-meter row
20 double-unders
10 push-ups

Elementary:
2 x 5:00 AMRAPs, rest 2:00
50-meter row
10 double-unders or single-unders
5 push-ups

Preschool:
5:00 AMRAP
5 sumo deadlift high pulls, unloaded
5 side-to-side hops
5 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian split squats, each leg
10 knees-to-elbows

Elementary and Preschool:
5:00-10:00
Frog stands and headstands
Posted by Jeff Martin on 07/30

Thursday, August 1st 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:
Tabata ski erg

Elementary and Preschool:
Tabata ski erg

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 chest-to-bar pull-ups
9 wall ball shots, 20#/14#, 10’ target
12 kettlebell swings, 24kg/16kg

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 chest-to-bar pull-ups
9 wall ball shots, 14#/10#, 10’ target
12 kettlebell swings, 16kg/12kg

Novice:
3 x 4:00 AMRAPs, rest 2:00
6 pull-ups
9 wall ball shots, 10#/8#, 8’-10’ target
12 kettlebell swings, 12kg/8kg

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 pull-ups (progressions or assisted okasy)
9 wall ball shots, dodgeball-6#, 6’-8’ target
12 kettlebell swings, unloaded-4kg

Preschool:
5:00 AMRAP
3 monkey hangs
4 wall ball shots, dodgeball, 4’-5’ target
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata ski erg
Couch stretch
Banded shoulder distraction
Bottom of the squat
Single leg flexion w/external rotation bias

Elementary and Preschool:
Plank wars

Posted by Jeff Martin on 07/31

 




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