Friday, August 2nd 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Of Aces

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
Handstand walk or bear crawl => 2 forward rolls => 3-meter plank walk, left => 2 forward rolls => 3-meter plank walk, right => 10 vertical jumps => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 3-meter plank walk, left => 2 forward rolls => 3-meter plank walk, right => 10 vertical jumps => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
5 rounds
1 rope climb
12 push presses, 35# dumbbells/30# dumbbells
1 rope climb
15 squats

Junior Varsity:
5 rounds
1 rope climb
12 push presses, 25# dumbbells/20# dumbbells
1 rope climb
15 squats

Novice:
4 rounds
1 rope climb
12 push presses, 20# dumbbells/15# dumbbells
1 rope climb
12 squats

Elementary:
3 rounds
1 rope climb or beginner rope climb
12 push presses, unloaded-8# dumbbells
15 squats

Preschool:
3 rounds
1 beginner rope climb
5 push presses, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter waiter walk with 35#/30# dumbbells

Elementary and Preschool:
3x
25-50-meter farmer’s carry

Posted by Jeff Martin on 08/01

Saturday, August 3rd 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework:
Define:
"Defamatory"

Solve:
The length of a room is 5 feet and the width is 3 feet. Find the cost of paving the floor by slabs at the rate of $300 per square feet.
Posted by Jeff Martin on 08/02

Sunday, August 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
2 cartwheels => 30 seconds in bottom of squat => 2 cartwheels => 30 seconds in bottom of squat => 3 strict pull-ups => 10 lunge steps => 100-meter run

Elementary and Preschool:
3x or 5:00
2 cartwheels => 10 seconds in bottom of squat => 2 cartwheels => 10 seconds in bottom of squat => 4 monkey hangs => 10 lunge steps => 50-meter run

WOD –
Varsity:
5 rounds
5 deadlifts, 275#/185#
10 burpees
15 double-unders

Junior Varsity:
5 rounds
5 deadlifts, 135#/95#
10 burpees
15 double-unders

Novice:
5 rounds
4 deadlifts, 75#/55#
8 burpees
12 double-unders

Elementary:
5 rounds
5 deadlifts, unloaded-10#
7 burpees
9 double-unders

Preschool:
3 rounds
3 deadlifts, unloaded
4 burpees
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Ring handstand practice
Hip mobility
Hamstring mobility

Elementary and Preschool:
5:00-10:00
Handstand practice
Posted by Jeff Martin on 08/03

Monday, August 5, 2013

CrossFit Kids
CrossFit Kids action

AJ CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Tabata row

Elementary and Preschool:
½ Tabata row

WOD –
Varsity:
40 push presses, 45#/35#
35 sit-ups
30 wall ball shots, 20#/14#
25 knees-to-elbows
20 push-ups
15 pull-ups
20 burpees
25 toes-to-bar
30 thrusters, 45#/35#
35 sit-ups
40 push jerks, 45#/35#

Junior Varsity:
40 push presses, 35#/25#
35 sit-ups
30 wall ball shots, 14#/10#
25 knees-to-elbows
20 push-ups
15 pull-ups
20 burpees
25 toes-to-bar
30 thrusters, 35#/25#
35 sit-ups
40 push jerks, 35#/25#

Novice:
30 push presses, 25#/15#
25 sit-ups
20 wall ball shots, 10#/8#
15 knees-to-elbows
10 push-ups
5 strict pull-ups

Elementary:
20 push presses, unloaded-10#
15 sit-ups
10 thrusters, unloaded-10#
5 knees-to-elbows or knee raises

Preschool:
3 rounds
5 push presses, unloaded
4 sit-ups
3 thrusters, unloaded
2 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 Jeff Martin on 08/04

Tuesday, August 6, 2013

CrossFit Kids
CrossFit Kids action
The Varsity Teen Gauntlet

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:
10:00
Lever practice
Banded shoulder distraction
Couch stretch
Pigeon Stretch

Elementary and Preschool:
5:00-10:00
Headstands and frog stands
Posted by Jeff Martin on 08/05

Wednesday, August 7th 2013

CrossFit Kids
CrossFit Kids action

Hope For Brains

CrossFit Kids Homework:
Define:
"Hiatus"

Solve:
110/10 - 10 -1 =

Find a if
(a/5 - a/6) = 8

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 08/06

Thursday, August 8, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Springfield

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
Handstand walk or bear crawl => 10 jumping jacks => 2 forward rolls => 10 lunge steps => 5 perfect squats => 2 cartwheels => basic dot drill x 10 => agility course

Elementary and Preschool:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 2 forward rolls => 5 lunge steps => 5 super-slow squats => 2 cartwheels => basic dot drill x 10 => agility course

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 1:00
6 goblet squats, 24kg/16kg
9 kettlebell swings, 24kg/16kg
100-meter run

Junior Varsity:
4 x 4:00 AMRAPs, rest 1:00
6 goblet squats, 16kg/12kg
9 kettlebell swings, 16kg/12kg
100-meter run

Novice:
3 x 4:00 AMRAPs, rest 1:00
6 goblet squats, 12kg/8kg
9 kettlebell swings, 12kg/8kg
100-meter run

Elementary:
2 x 4:00 AMRAPs, rest 1:00
6 squats
9 kettlebell swings, unloaded-4kg
50-meter run

Preschool:
5:00 AMRAP
6 squats
6 kettlebell swings, unloaded
25-meter run

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

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on 08/07

Friday, August 9, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Albuquerque

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 mountain climbers => 10 vertical jumps => alligator crawl => hip capsule external rotation, 5 each leg => 50-meter high-knee skip => 50-meter back pedal => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 mountain climbers => 10 vertical jumps => alligator crawl => 50-meter high-knee skip => 50-meter back pedal => 3 broad jumps

WOD –
Varsity:
5 rounds
8 hang power cleans, 95#/65#
10 pull-ups
250-meter row

Junior Varsity:
4 rounds
8 hang power cleans, 55#/45#
10 pull-ups
250-meter row

Novice:
3 rounds
8 hang power cleans, 35#/25#
10 pull-ups
200-meter row

Elementary:
4 rounds
6 hang power cleans, unloaded-10#
6 pull-ups (progressions or assisted okay)
100-meter row

Preschool:
3 rounds
4 hang power cleans, unloaded
4 monkey hangs
4 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Super front rack
Banded shoulder distraction
Couch stretch

Elementary and Preschool:
5:00-10:00
Handstand practice
Wall walk-ups
Posted by Jeff Martin on 08/08

Saturday, August 10, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Westchester
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 or bear crawl => 10 squats => 2 forward rolls => monkey bar pass => 3 broad jumps => 200-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => bear crawl => 10 squats => 2 forward rolls => monkey bar pass => 3 broad jumps => 100-meter run

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
5 handstand push-ups
10 squats
15 box jumps, 24”/20”

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
5 handstand push-ups
10 squats
15 box jumps, 24”/20”

Novice:
2 x 6:00 AMRAPs, rest 2:00
3 handstand push-ups
9 squats
12 box jumps, 20”

Elementary:
2 x 5:00 AMRAPs, rest 2:00
4 hand-release push-ups
8 squats
10 box jumps, 12”-24”

Preschool:
5:00 AMRAPs
4 push-ups
4 squats
4 box jumps, 10”-12”

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

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 08/09

Sunday, August 11th 2013

CrossFit Kids - Gymnastics

CrossFit Kids action

CrossFit Kids Homework
Define:
"Abrogate"

Solve:
Find the sum of odd numbers between 0 and 50.

Practice:
Cartwheels for at least 10 minutes
Posted by Jeff Martin on 08/10

Monday, August 12, 2013


CrossFit Kids
CrossFit Kids action

CrossFit Kids Henderson

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
5 Turkish get-ups, each arm => 10 Bulgarian split squats, each leg => 10 one-legged forward hops, each leg => 2 forward rolls => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 walking lunges => 10 one-legged forward hops, each leg => 10 side steps, left side => 10 side steps, right side => 2 forward rolls => 3 broad jumps

WOD –
Varsity:
800-meter run
3:00 AMRAP
Double-unders
Rest 2:00
2:00 AMRAP
Burpees to 6” target
Rest 2:00
1:00 AMRAP
Rope climbs
800-meter run

Junior Varsity:
800-meter run
3:00 AMRAP
Double-unders
Rest 2:00
2:00 AMRAP
Burpees to 6” target
Rest 2:00
1:00 AMRAP
Rope climbs
800-meter run

Novice:
600-meter run
3:00 AMRAP
Double-unders
Rest 2:00
2:00 AMRAP
Burpees
Rest 2:00
1:00 AMRAP
Rope climbs
600-meter run

Elementary:
3:00 AMRAP
Double-unders or single-unders
Rest 2:00
2:00 AMRAP
Burpees
Rest 2:00
1:00 AMRAP
Rope climbs or beginner rope climbs

Preschool:
1:00 AMRAP
Side-to-side hops
Rest 1:00
1:00 AMRAP
Burpees
Rest 1:00
1:00 AMRAP
Beginner rope climbs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
50-meter farmer/waiter carry (hold weight overhead in one hand, carry weight at hang position in other—switch positions at 25-meter mark)
Max L-sit

Elementary and Preschool:
3x
25-meter farmer carry => 25-meter waiter carry
Posted by Jeff Martin on 08/11

Tuesday, August 13, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids North Okanagan

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Tabata squats
Tabata double-unders

Elementary and Preschool:
Tabata squats
Tabata double-unders

WOD –
Varsity:
15:00 AMRAP
10 push-ups
15 knees-to-elbows
200-meter run

Junior Varsity:
15:00 AMRAP
10 push-ups
15 knees-to-elbows
200-meter run

Novice:
15:00 AMRAP
8 push-ups
12 knees-to-elbows
200-meter run

Elementary:
10:00 AMRAP
8 push-ups
8 knees-to-elbows or knee raises
100-meter run

Preschool:
5:00 AMRAP
5 push-ups
5 knees raises
35-meter run

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

Elementary and Preschool:
3x
Max broad jump
Posted by Jeff Martin on 08/12

Wednesday, August 14, 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:
1-mile time trial

Elementary and Preschool:
400-meter run

WOD –
Varsity:
12:00 AMRAP
9 front squats, 95#/65#
12 push presses, 95#/65#
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
9 front squats, 55#/45#
12 push presses, 55#/45#
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
6 front squats, 35#/25#
9 push presses, 35#/25#
12 box jumps, 20”

Elementary:
10:00 AMRAP
6 front squats, unloaded-10#
8 push presses, unloaded-10#
10 box jumps, 12”-24”

Preschool:
5:00 AMRAP
5 front squats, unloaded
5 push presses, unloaded
5 box jumps, 10”-12”

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

Elementary and Preschool:
5:00-10:00
Pull-up practice

Posted by Jeff Martin on 08/13

Thursday, August 15, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids BodyM

CrossFit Kids Homework
Define:
"Palatial"

Solve:
If xy > 0, then which of the following must be true?

a) x/y > 0
b) x > y
c) (x + y) > 0

Practice:
Spend 5-10 minutes on the rings
Posted by Jeff Martin on 08/14

Friday, August 16, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Impavidus


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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 double-unders => 0:30 perfect squats => 10 one-legged side-to-side hops, each leg => 10 one-legged forward and backward hops, each leg => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
2x
1:00 double-unders or single-unders => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 10 one-legged forward and backward hops, each leg => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
15:00 AMRAP
2 muscle-ups
10 lunge steps
10-meter bear crawl
250-meter row

Junior Varsity:
15:00 AMRAP
2 muscle-ups
10 lunge steps
10-meter bear crawl
250-meter row

Novice:
12:00 AMRAP
1 muscle-up
10 lunge steps
10-meter bear crawl
250-meter row

Elementary:
10:00 AMRAP
2 pull-ups (progressions or assisted okay)
2 burpees
10 lunge steps
10-meter bear crawl
100-meter row

Preschool:
5:00 AMRAP
2 monkey hangs
4 lunge steps
5-meter bear crawl
5-meter crab walk

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

Elementary and Preschool:
5:00-10:00
Pistol squat practice

Posted by Jeff Martin on 08/15

Saturday, August 17, 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:
2x
10 PVC pass-throughs => 10 mountain climbers => 5 burpees => 2 forward rolls => basic dot drill x 10 => 200-meter run
Hip and hamstring mobility

Elementary and Preschool:
3x
10 PVC pass-throughs => 10 mountain climbers => 5 burpees => 2 forward rolls => basic dot drill x 10 => 100-meter run

WOD –
Varsity:
200-meter run
21 deadlifts, 225#/155#
400-meter run
15 deadlifts, 255#/175#
800-meter run
9 deadlifts, 275#/185#

Junior Varsity:
200-meter run
21 deadlifts, 95#/65#
400-meter run
15 deadlifts, 115#/75#
800-meter run
9 deadlifts, 135#/95#

Novice:
200-meter run
21 deadlifts, 55#/45#
400-meter run
15 deadlifts, 65#/55#
600-meter run
9 deadlifts, 75#/65#

Elementary:
10:00 AMRAP
100-meter run
15 deadlifts, unloaded-10#

Preschool:
3 rounds
25-meter run
5 deadlifts, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 good mornings, 45#
10 toes-to-bar

Elementary and Preschool:
2x
10 sit-ups
10 superman
Posted by Jeff Martin on 08/16

Sunday, August 18, 2013

CrossFit Kids Teens

CrossFit Kids action

CrossFit Brand X-Home of CF Kids HQ

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 forward rolls => 10 lunges steps => 2 cartwheels => 10 mountain climbers => agility course => 10 one-legged side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 2 forward rolls => 10 lunges steps => 2 cartwheels => 10 mountain climbers => agility course => 10 one-legged side-to-side hops, each leg

WOD –
Varsity:
20:00 AMRAP
24 double-unders
12 sit-ups
8 burpees
2 rope climbs

Junior Varsity:
18:00 AMRAP
24 double-unders
12 sit-ups
8 burpees
2 rope climbs

Novice:
15:00 AMRAP
24 double-unders
12 sit-ups
8 burpees
2 rope climbs

Elementary:
10:00 AMRAP
20 double-unders or single-unders
10 sit-ups
5 burpees
1 rope climb or beginner rope climb

Preschool:
5:00 AMRAP
5 side-to-side hops
5 sit-ups
5 burpees
1 beginner rope climb

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Ring handstand practice (w/two spotters)
Handstand walks

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 08/17

Monday, August 19, 2013

CrossFit Kids
CrossFit Kids action
Ole Glory CrossFit Kids

CrossFit Kids Homework
Define:
Palpable

Solve:
What is the least number by which 294 must be multiplied to make it a perfect square.

Practice:
Rolls for at least ten minutes
Posted by Jeff Martin on 08/18

Tuesday, August 20, 2013

CrossFit Kids
CrossFit Kids action
Ole Glory 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
1:00 double-unders => handstand walk or bear crawl => 5 perfect squats => 5 perfect push-ups => 5 box jumps => 2 forward rolls => 3 one-legged broad jumps => 50-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
1:00 jump rope => alligator crawl => 5 super-slow squats => 5 push-ups => 5 box jumps => 2 forward rolls => 3 broad jumps => 25-meter side shuffle => 25-meter high-knee skip

WOD –
Varsity:
1000-meter row
21-15-9
Power cleans, 95#/65#
15-12-9
Shoulder press, 95#/65#
1000-meter row

Junior Varsity:
750-meter row
21-15-9
Power cleans, 55#/45#
15-12-9
Shoulder press, 55#/45#
750-meter row

Novice:
500-meter row
21-15-9
Power cleans, 35#/25#
15-12-9
Shoulder press, 35#/25#
500-meter row

Elementary:
100-meter row
15-12-9
Power cleans, unloaded-10#
12-9-6
Shoulder press, unloaded-10#
100-meter row

Preschool:
3 rounds
5 power cleans, unloaded
5 shoulder press, unloaded
10-meter bear crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats
10 supermen
0:30 L-sit hold

Elementary and Preschool:
5:00-10:00
Bulgarian squat practice

Posted by Jeff Martin on 08/19

Wednesday, August 21, 2013

CrossFit Kids
CrossFit Kids action

Congratulations Connor Martin - CF Kids OG

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Couch stretch
Super front rack
Banded Bully
Banded shoulder distraction
Hip capsule external rotation
400-meter run

Elementary and Preschool:
½ Tabata tantrums
½ Tabata jumping jacks

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
10 thrusters, 75#/55#
12 box jumps, 24”/20”

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
10 thrusters, 45#/35#
12 box jumps, 24”/20”

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
8 thrusters, 25#/15#
10 box jumps, 20”

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
8 thrusters, unloaded-10#
8 box jumps, 12”-24”

Preschool:
5:00 AMRAP
3 thrusters, unloaded
5-meter bear crawl
3 box jumps, 10”-12”
5-meter bear crawl

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 08/20

Thursday, August 22, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Chicago

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
0:30-1:00 in bottom of the squat => 2 forward rolls => 5 push-ups => 2 forward rolls => 10 PVC pass-throughs => 10 one-legged side-to-side hops, each leg => 50-meter side shuffle, left side => broad jump => 50-meter side shuffle, right side

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 forward rolls => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle, left side => broad jump => 25-meter side shuffle, right side

WOD –
Varsity:
12:00 AMRAP
3 handstand push-ups
6 back squats, 205#/145#
12 double-unders

Junior Varsity:
12:00 AMRAP
3 handstand push-ups
6 back squats, 135#/95#
12 double-unders

Novice:
12:00 AMRAP
2 handstand push-ups
6 back squats, 65#/55#
12 double-unders

Elementary:
10:00 AMRAP
4 push-ups
8 squats
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 push-ups
4 squats
5 forward-backward hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00 EMOM
Pistol squats
Hip and hamstring mobility
Shoulder mobility

Elementary and Preschool:
5:00-10:00
Pistol squat practice
Posted by Jeff Martin on 08/21

Friday, August 23, 2013

CrossFit Kids
CrossFit Kids action
Inner West CrossFit Kids

CrossFit Kids Homework:
Define:
Squalid

Solve:
3 1/2 - 2 1/6 =

Practice:
Snatch technique with a pvc for 5-10 minutes
Posted by Jeff Martin on 08/22

Saturday, August 24, 2013

CrossFit Kids
CrossFit Kids action
Infant Swim Resource

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
15 wall ball shots, 20#/14#, 10’ target
12 box jumps, 24”/20”
9 toes-to-bar

Junior Varsity:
15:00 AMRAP
15 wall ball shots, 14#/10#, 10’ target
12 box jumps, 24”/20”
9 toes-to-bar

Novice:
12:00 AMRAP
12 wall ball shots, 10#/8#, 9’ target
9 box jumps, 20”
6 toes-to-bar

Elementary:
10:00 AMRAP
9 wall ball shots, dodgeball-6#, 6’-8’ target
6 box jumps, 12”-24”
3 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
4 box jumps, 10”-12”
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Lever and planche practice

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 08/23

Sunday, August 25, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Waxahachie

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 push-ups => 2 cartwheels => 10 lunge steps => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5 push-ups => cartwheel => 10 lunge steps => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
3 rounds
200-meter run
3 front squats, 155#/105#
200-meter run
3 push presses, 155#/105#

Junior Varsity:
3 rounds
200-meter run
3 front squats, 75#/55#
200-meter run
3 push presses, 75#/55#

Novice:
3 rounds
200-meter run
3 front squats, 45#/35#
200-meter run
3 push presses, 45#/35#

Elementary:
3 rounds
200-meter run
3 front squats, unloaded-10#
3 push presses, unloaded-10#

Preschool:
3 rounds
35-meter run
3 front squats, unloaded
3 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, w/dumbbell
10 toes-to-bar
10 sit-ups

Elementary and Preschool:
2x
10 sit-ups
10 hollow rocks

Posted by Jeff Martin on 08/24

Monday, August 26, 2013

CrossFit Kids
CrossFit Kids action

Ole Glory 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 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 10 PVC pass-throughs

Elementary and Preschool:
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 10 PVC pass-throughd

WOD –
Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power snatches, 95#/65#
Pull-ups

Junior Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power snatches, 55#/45#
Pull-ups

Novice:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power snatches, 35#/25#
Pull-ups

Elementary:
7:00 AMRAP
7 hang power cleans, unloaded-10#
7 pull-ups (progressions or assisted okay)

Preschool:
6:00 AMRAP
5 hang power cleans, unloaded
4 monkey hangs

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

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups
Posted by Jeff Martin on 08/25

Tuesday, August 27, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids On The River

Skill Day Homework:
Define
"Sacrilegious"

Solve:
Find the domain of the function f(y)=(y+5)/(4-y)

Practice:
Muscle ups or progressions for 5 to 10 minutes
Posted by danell on 08/26

Wednesday, August 28, 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
Max strict pull-ups => 400-meter run => Max strict pull-ups => 200-meter run

Elementary and Preschool:
3x or 5:00
4 monkey hangs => 100-meter run => 4 monkey hangs => 50-meter run => 50-meter back pedal

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Novice:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 push-ups
10 squats
12 double-unders or single-unders

Preschool:
5:00 AMRAPs
5 push-ups
5 squats
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder distraction
Banded bully
Couch stretch
Pigeon Stretch
Single-leg flexion with external rotation bias

Elementary and Preschool:
5:00-10:00
2x
10 sit-ups
10 lunge steps
Posted by Jeff Martin on 08/27

Thursday, August 29, 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
Handstand walk or 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:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 knees-to-elbows

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

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

Elementary:
5 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
5 knees-to-elbows or 5 knee raises

Preschool:
3 rounds
25-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
3 knee raises

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

Elementary and Preschool:
5:00-10:00
3 L-sit attempts
5 hollow rocks
Posted by Jeff Martin on 08/28

Friday, August 30, 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 squats => 2 cartwheels => 10 lunges => 2 forward rolls => speed ladder => agility course => 3 broad jumps => handstand walk => 25-meter carioca => 25-meter back pedal

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 cartwheels => 5 lunges => 2 forward rolls => speed ladder => agility course => 3 broad jumps => handstand walk => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 30”/24”
10 pull-ups
100-meter run

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 30”/24”
10 pull-ups
100-meter run

Novice:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 24”
10 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAPs, rest 2:00
1 rope climb or beginner rope climb
5 box jumps, 12”-24”
5 pull-ups (progressions or assisted okay)
50-meter run

Preschool:
5:00 AMRAP
1 beginner rope climb
2 box jumps, 10”-12”
3 monkey hangs
4 x 10-meter shuttle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
3 power cleans, 25#-95#

Elementary and Preschool:
5:00-10:00
Medicine ball clean practice
Posted by Jeff Martin on 08/29

Saturday, August 31, 2013

CrossFit Kids
CrossFit Kids action
Infant Swim Resource

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 => 10 mountain climbers => 10-second bar hang => 2 cartwheels => basic dot drill x 10 => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
2 forward rolls => 10 mountain climbers => 5-second bar hang => 2 cartwheels => basic dot drill x 10 => 25-meter carioca => 25-meter back pedal

WOD – “Hotshots 19”

Varsity:
6 rounds
30 squats
19 power cleans, 135#/95#
7 strict pull-ups
400-meter run

Junior Varsity:
6 rounds
30 squats
19 power cleans, 75#/55#
7 strict pull-ups
400-meter run

Novice:
5 rounds
30 squats
19 power cleans, 45#/35#
7 pull-ups
200-meter run

Elementary:
6 rounds
15 squats
10 power cleans, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
3 rounds
5 squats
5 power cleans, unloaded
4 monkey hangs
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Single-leg flexion external rotation bias
Pigeon stretch
Couch stretch
Banded shoulder distraction
Wall stretch for shoulders
Olympic wall squat

Elementary and Preschool:
5:00-10:00
2x
10 hollow rocks to supermen
Posted by Jeff Martin on 08/30

Sunday, September 1, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids City Line

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 => 50-meter side shuffle => 50-meter bum kickers => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => 3 broad jumps

WOD –
Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Junior Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Novice:
12:00 AMRAP
1 rope climbs
10 box jumps, 24”/20”
8 knees-to-elbows

Elementary:
10:00 AMRAP
1 rope climb or beginner rope climb
8 box jumps, 12”-24”
8 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
1 beginner rope climb
5 box jumps, 10”-12”
5 knee raises

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

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 08/31

 




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