Monday, September 2, 2013

Crossfit Kids
CrossFit Kids action

CrossFit Kids Pax

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Monkey bar pass => 2 cartwheels => 10 squats => 2 forward rolls => speed ladder => one-legged Z-pattern dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
Monkey bar pass => 2 cartwheels => 10 squats => 2 forward rolls => speed ladder => basic dot drill x 10 => 35-meter run

WOD –
Varsity:
4 rounds
12 shoulder presses, 95#/65#
15 kettlebell swings, 24kg/16kg

Junior Varsity:
4 rounds
12 shoulder presses, 55#/45#
15 kettlebell swings, 16kg/12kg

Novice:
3 rounds
12 shoulder presses, 35#/25#
15 kettlebell swings, 12kg/8kg

Elementary:
4 rounds
10 shoulder presses, unloaded-10#
10 kettlebell swings, unloaded-4kg

Preschool:
3 rounds
5 shoulder presses, unloaded
5 kettlebell swings, unloaded

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

Elementary and Preschool:
5:00-10:00
Handstand practice
Posted by Jeff Martin on 09/01

Tuesday, September 3, 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
5 perfect squats => handstand walk or bear crawl => 5 perfect squats => 10 lunge steps => speed ladder => 50-meter high knee skip => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
5 super-slow squats => handstand walk or bear crawl => 5 super-slow squats => 10 lunge steps => speed ladder => 25-meter high knee skip => 25-meter bum kickers

WOD –
Varsity:
4 x 5:00 AMRAPs, rest 2:00
12 double-unders
9 squats
6 chest-to-bar pull-ups
3 handstand push-ups

Junior Varsity:
4 x 5:00 AMRAPs, rest 2:00
12 double-unders
9 squats
6 chest-to-bar pull-ups
3 handstand push-ups

Novice:
3 x 5:00 AMRAPs, rest 2:00
12 double-unders
9 squats
6 pull-ups
3 handstand push-ups

Elementary:
2 x 5:00 AMRAPs, rest 2:00
12 double-unders or single-unders
9 squats
6 pull-ups (progressions or assisted okay)
3 hand-release push-ups

Preschool:
5:00 AMRAP
5 side-to-side hops
4 squats
3 monkey hangs
2 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x 100-meter sprints
Upper- and lower-body mobility

Elementary and Preschool:
2 x 50-meter sprints
Posted by Jeff Martin on 09/02

Wednesday, September 4, 2013

CrossFit Kids
CrossFit Kids action
This Is CrossFit Kids

Skill Day Homework
Define:
"Hiatus"

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

Practice:
Handstand walking or handstand holds for 5-10 minutes
Posted by Jeff Martin on 09/03

Thursday, September 5, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids 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
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 5 burpees => 2 cartwheels => 5 burpees => 3 broad jumps => agility course => 50-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 5 burpees => 5cartwheel => 5 burpees => 2 broad jumps => agility course => 25-meter side shuffle => 25-meter high-knee skip

WOD –
Varsity:
100 double-unders
25 power snatches, 75#/55#
50 toes-to-bar
25 overhead squats, 75#/55#
50 box jumps, 24”/20”
25 overhead walking lunges, 75#/55#
100 double-unders

Junior Varsity:
75 double-unders
20 power snatches, 45#/35#
30 toes-to-bar
20 overhead squats, 45#/35#
30 box jumps, 24”/20”
20 overhead walking lunges, 45#/35#
75 double-unders

Novice:
50 double-unders
15 power snatches, 25#/15#
20 toes-to-bar
15 overhead squats, 25#/15#
20 box jumps, 20”
15 overhead walking lunges, 25#/15#
50 double-under

Elementary:
20 double-unders or single-unders
10 power cleans, unloaded-10#
10 toes-to-bar, knees-to-elbows, or knee raises
10 front squats, unoloaded-10#
10 box jumps, 12”-24”
10 front rack walking lunges, unloaded-10#
20 double-unders or single-unders

Preschool:
10 side-to-side hops
5 power cleans, unloaded
5 knee raises
5 front squats, unloaded
5 box jumps, 10”-12”
5 walking lunges
10 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Planche practice
3x max L-sits

Elementary and Preschool:
5:00-10:00
L-sit attempts
Frog stand practice
Posted by Jeff Martin on 09/04

Friday, September 6, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Glevum

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand walk => 5 perfect squats => 10 lunge steps => 1:00 pigeon stretch, each leg => 1:00 hip capsule mobility, each side => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => angry gorilla walk => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => angry gorilla walk => balance beam => 50-meter run

WOD –
Varsity:
12:00 AMRAP
8 ring dips
12 deadlifts, 185#/125#

Junior Varsity:
12:00 AMRAP
8 ring dips
12 deadlifts, 115#/75#

Novice:
10:00 AMRAP
5 ring dips
10 deadlifts, 75#/55#

Elementary:
10:00 AMRAP
6 push-ups
12 deadlifts, unloaded-10#

Preschool:
5:00 AMRAP
4 push-ups
6 deadlifts, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Ring handstand practice
Couch stretch
Banded shoulder stretch
Single-leg flexion external rotation bias
Bottom of the squat

Elementary and Preschool:
5:00-10:00
Ring play
Handstand practice
Posted by Jeff Martin on 09/05

Saturday, September 7, 2013

CrossFit Kids Preschool
CrossFit Kids action
CrossFit Brand X Home of CrossFit 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
5 perfect squats => handstand walk or bear crawl => 2 forward rolls => 5 perfect squats => handstand walk or bear crawl => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
5 super-slow squats => bear crawl => 2 forward rolls => 5 super-slow squats => bear crawl => 3 broad jumps => 50-meter run

WOD –
Varsity:
2 x 3:00 AMRAPs, rest 1:00
9 thrusters, 95#/65#
9 pull-ups

Junior Varsity:
2 x 3:00 AMRAPs, rest 1:00
9 thrusters, 55#/45#
9 pull-ups

Novice:
2 x 3:00 AMRAPs, rest 1:00
9 thrusters, 35#/25#
9 pull-ups

Elementary:
2 x 3:00 AMRAPs, rest 1:00
6 thrusters, unloaded-10#
6 pull-ups (progressions or assisted okay)

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max push-ups
25 sit-ups

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

Posted by Jeff Martin on 09/06

Sunday, September 8, 2013

CrossFit Kids Teen
CrossFit Kids action

The Teen Gauntlet

CrossFit Kids Homework
Define:
Exponent

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

Practice:
Today practice handstand for 5 to 10 minutes
Posted by Jeff Martin on 09/07

Monday, September 9, 2013

CrossFit Kids
CrossFit Kids action

Fort Mojave Indian Tribe 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 walking lunges => precision jump => 2 cartwheels => monkey bar pass => 2 forward rolls => 10 one-legged forward-backward hops, each leg => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 walking lunges => precision jump => 2 forward rolls => 5-10-second bar hang => 2 forward rolls => 10 one-legged forward-backward hops, each leg => 3 broad jumps

WOD –
Varsity:
800-meter run
5-10-15-20-25
Toes-to-bar
Push-ups
1000-meter row

Junior Varsity:
600-meter run
5-10-15-20-25
Toes-to-bar
Push-ups
750-meter row

Novice:
400-meter run
4-8-12-16-20
Toes-to-bar
Push-ups
500-meter row

Elementary:
200-meter run
2-4-6-8-10
Toes-to-bar, knees-to-elbows, or knee raises
Push-ups
100-meter row

Preschool:
35-meter run
5-4-3-2-1
Knee raises
Push-ups
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand walk gymkhana
2-meter lateral wall walk

Elementary and Preschool:
5:00-10:00
Handstand practice
Wall walk-ups
Posted by Jeff Martin on 09/08

Tuesday, September 10, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Bridge City

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 => 0:30 bottom of the squat => 10 lunge steps => 0:30 bottom of the squat => banded shoulder stretch => basic dot drill x 10 => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 3 super-slow squats => 10 lunge steps => 3 super-slow squats => basic dot drill x 10 => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb
5 strict pull-ups
10 squats
15 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb
5 strict pull-ups
10 squats
15 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb
3 strict pull-ups
9 squats
15 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb or beginner rope climb
3 pull-ups (progressions or assisted okay)
9 squats
12 double-unders or single-unders

Preschool:
5:00 AMRAP
1 beginner rope climb
2 monkey hangs
3 squats
4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
200-meter sprint
Max handstand push-ups
Then:
Couch stretch
Pigeon stretch
Banded shoulder stretch
Additional shoulder and hip mobilization

Elementary and Preschool:
5:00-10:00
Headstand and handstand practice
Posted by Jeff Martin on 09/09

Wednesday, September 11,  2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids North Atlanta

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 => 5 burpees => 5 perfect squats => 2 forward rolls => bear crawl across balance beam => 2 forward rolls => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5 burpees => 5 super-slow squats => 2 forward rolls => bear crawl across balance beam => 2 forward rolls => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
20:00 AMRAP
7 push presses, 95#/65#
100-meter run
7 overhead squats, 95#/65#
100-meter run

Junior Varsity:
20:00 AMRAP
7 push presses, 55#/45#
100-meter run
7 overhead squats, 55#/45#
100-meter run

Novice:
15:00 AMRAP
7 push presses, 35#/25#
100-meter run
7 overhead squats, 35#/25#
100-meter run

Elementary:
10:00 AMRAP
7 push presses, unloaded-10#
50-meter run
7 squats, unloaded#
50-meter run

Preschool:
5:00 AMRAP
5 push presses, unloaded
5 squats
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats, each leg
10 toes-to-bar
Then
Couch stretch
Pigeon stretch
Banded shoulder distraction

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

Posted by Jeff Martin on 09/10

Thursday, September 12th

CrossFit Kids
CrossFit Kids action

CFK at CrossFit Kids Catalyst Event

CrossFit Kids Homework
Define:
Abjure

Solve:
The total age of Adam and Bell is 15 years more than the age of Bell and Cindy. Cindy is how many years younger than Adam?

Practice:
Rolls for 5-10 minutes
Posted by Jeff Martin on 09/11

Friday, September 13, 2013

CrossFit Kids
CrossFit Kids action
http://hope.crossfit.com/cures

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
½ Tabata squats
400-meter run

Elementary and Preschool:
½ Tabata squats

WOD –
Varsity:
3 x 4:00 AMRAPs, 1:00 rest in between
5 knees-to-elbows
7 burpees
9 box jumps, 24”/20”

Junior Varsity:
3 x 4:00 AMRAPs, 1:00 rest in between
5 knees-to-elbows
7 burpees
9 box jumps, 24”/20”

Novice:
3 x 4:00 AMRAPs, 1:00 rest in between
5 knees-to-elbows
7 burpees
9 box jumps, 20”

Elementary:
2 x 4:00 AMRAPs, 1:00 rest in between
4 knees-to-elbows or knee raises
6 burpees
8 box jumps, 12”-24”

Preschool:
5:00 AMRAP
4 knees raises
5 burpees
6 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
½ Tabata squats
Shoulder mobility
Hip mobility

Elementary and Preschool:
½ Tabata squats



Posted by danell on 09/12

Saturday, September 14, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Delaware Valley
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
Mobilization for middle-distance run

Elementary and Preschool:
3x or 5:00
2 forward rolls => 10 one-legged side-to-side hops, each leg => 5 supermen => 5 hollow rocks => 10 jumping jacks

WOD –
Varsity:
1-mile run
Rest 5:00
1-mile run

Junior Varsity:
1-mile run
Rest 5:00
1-mile run

Novice:
1-mile run
Rest 5:00
1-mile run

Elementary:
4 x 200-meter runs
Rest 2:00 in between

Preschool:
3 rounds
50-meter run
5 super-slow squats
Rest 1:00-2:00 in between

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand walk
0:30 L-sit hold

Elementary and Preschool:
5:00-10:00
Handstand practice
Posted by danell on 09/13

Sunday, September 15, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Puyallup

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 mountain climbers => 2 forward rolls => 2 broad jumps => speed ladder => 2 broad jumps => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 2 broad jumps => speed ladder => basic dot drill x 10 => 35-meter run

WOD –
Varsity:
24-18-12
Hang power cleans, 95#/65#
Pull-ups
Push-ups

Junior Varsity:
21-15-9
Hang power cleans, 55#/45#
Pull-ups
Push-ups

Novice:
21-15-9
Hang power cleans, 35#/25#
Pull-ups
Push-ups

Elementary:
12-9-6
Hang power cleans, unloaded-10#
Pull-ups (progressions or assisted okay)
Push-ups

Preschool:
3 rounds
4 hang power cleans, unloaded
4 monkey hangs
4 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Ring dips
Skin-the-cats

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 09/14

Monday, September 16th

CrossFit Kids
.CrossFit Kids action

CrossFit Kids Homework
Define:
Extrapolation

Solve:
If 12 candies cost $4, how many candies can be bought for $20?

Practice:
Handstand holds. Work for a good gymnastics hollow position
Posted by Jeff Martin on 09/15

Tuesday, September 17, 2013

CrossFit Kids Teen
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:
400-meter run
Accumulate 20-30 strict pull-ups in as few sets as possible

Elementary and Preschool:
3x or 5:00
Pull-up practice
50-meter run

WOD –
Varsity:
3 rounds
200-meter run
3 front squats, 185#/115#
25 double-unders

Junior Varsity:
3 rounds
200-meter run
3 front squats, 95#/65#
25 double-unders

Novice:
3 rounds
200-meter run
6 front squats, 45#/35#
25 double-unders

Elementary:
3 rounds
100-meter run
6 front squats, unloaded-10#
12 double-unders or single-unders

Preschool:
3 rounds
35-meter run
5 front squats, unloaded
6 front-to-back hops

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

Elementary and Preschool:
5:00-10:00
Handstand practice
Posted by Jeff Martin on 09/16

Wednesday, September 18, 2013

CrossFit Kids
CrossFit Kids action
Crossfit 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
Handstand walk or bear crawl => speed ladder => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 5 burpees => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => speed ladder => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 5 burpees => agility course => 50-meter run

WOD –
Varsity:
20:00 EMOM
4 handstand push-ups
8 toes-to-bar
12 squats

Junior Varsity:
20:00 EMOM
3 handstand push-ups
6 toes-to-bar
9 squats

Novice:
15:00 EMOM
3 handstand push-ups
6 toes-to-bar
9 squats

Elementary:
10:00 EMOM
3 push-ups
5 toes-to-bar, knees-to-elbows, or knee raises
7 squats

Preschool:
5:00 AMRAP
3 push-ups
4 sit-ups
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1000-meter row

Elementary and Preschool:
3x
2 forward rolls => 5 hollow rocks
Posted by Jeff Martin on 09/17

Thursday, September 19, 2013

CrossFit Kids
CrossFit Kids action
Atomic Crossfit Kids Young Guns

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 jumping jacks => 5 perfect squats => 2 cartwheels => 5 perfect squats => 2 forward rolls => 50-meter high knee skip => 50-meter run

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 5 super-slow squats => 2 cartwheels => 5 super-slow squats => 2 forward rolls => 25-meter high knee skip => 25-meter run

WOD –
Varsity:
12:00 AMRAP
12 wall ball shots, 20#/14#, 10’ target
12 hang power snatches, 95#/65#

Junior Varsity:
12:00 AMRAP
12 wall ball shots, 14#/10#, 10’ target
12 hang power snatches, 55#/45#

Novice:
10:00 AMRAP
10 wall ball shots, 10#/8#, 9’-10’ target
12 hang power snatches, 35#/25#

Elementary:
10:00 AMRAP
12 wall ball shots, dodgeball-6#, 6’-8’ target
12 medicine ball power cleans, dodgeball-6#

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
5 medicine ball power cleans, dodgeball

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand gymkhana
30-second L-sit

Elementary and Preschool:
3x
2 wall walk-ups
5 sit-ups
Posted by Jeff Martin on 09/18

Friday, September 20

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Scrupulous

Solve:
The sum of the ages of 4 children born at the intervals of 5 years each is 70 years. What is the age of the oldest child?

Practice:
Cartwheels for 5-120 minutes
Posted by Jeff Martin on 09/19

Saturday, September 21, 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
Handstand walk or bear crawl => forward roll => 10 squats => cartwheel => 3 strict pull-ups => 10 one-legged forward-backward hops, each leg => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 10 squats => cartwheel => 2 monkey hangs => 10 one-legged forward-backward hops, each leg => 3 broad jumps

WOD –
Varsity:
5 rounds
500-meter row
7 shoulder press, 95#/65#
11 box jumps, 30”/24”

Junior Varsity:
5 rounds
500-meter row
7 shoulder press, 55#/45#
11 box jumps, 30”/24”

Novice:
4 rounds
300-meter row
7 shoulder press, 35#/25#
11 box jumps, 24”

Elementary:
3 rounds
100-meter row
6 shoulder press, unloaded-10#
9 box jumps, 12”-24”

Preschool:
3 rounds
3 sumo deadlift high pulls, unloaded
4 shoulder press, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10 Turkish get-ups

Varsity: 35#/30# dumbbell
Junior Varsity: 25#/20# dumbbell
Novice: 20#/15# dumbbell
10 knees-to-elbows

Elementary and Preschool:
2x
5-10-meter plank walk
5 hollow rocks
Posted by Jeff Martin on 09/20

Sunday, September 22, 2013

CrossFit Kids
CrossFit Kids action

Canton 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
Handstand walk or bear crawl => 2 forward rolls => balance beam traverse => 2 cartwheels => speed ladder => 3 broad jumps => agility course

Elementary and Preschool:
3x or 5:00
Angry gorilla walk => forward roll => bear crawl => forward roll => speed ladder => forward roll => 3 broad jumps => 25-meter high-knee skip => 25-meter run

WOD –
Varsity:
12:00 AMRAP
3 deadlifts, 275#/165#
9 pull-ups
27 double-unders

Junior Varsity:
12:00 AMRAP
3 deadlifts, 135#/95#
9 pull-ups
27 double-unders

Novice:
12:00 AMRAP
3 deadlifts, 75#/55#
6 pull-ups
18 double-unders

Elementary:
10:00 AMRAP
3 deadlifts, unloaded-4kg
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 20-30 strict handstand push-ups
3 x 25 sit-ups

Elementary and Preschool:
2x
3 wall walk-ups
3 supermen

Posted by Jeff Martin on 09/21

Monday, September 23, 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 => 3 broad jumps

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 => 3 broad jumps

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

Junior Varsity:
5 rounds
200-meter run
12 goblet squats, 16kg/12kg
15 kettlebell swings, 16kg/12kg

Novice:
4 rounds
200-meter run
12 goblet squats, 12kg/8kg
15 kettlebell swings, 12kg/8kg

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

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

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

Elementary and Preschool:
1x-3x
Max set toes-to-bar or knees-to-elbows or knee raises
Posted by Jeff Martin on 09/22

Tuesday, September 24, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Stafford

Skill Day Homework:
Define
"Sacrilegious"

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

Practice:
Forward and backwards rolls for 5-10 minutes
Posted by Jeff Martin on 09/23

Wednesday, September 25, 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 => 2 cartwheels => precision jump => 5 perfect squats => precision jump => 5 perfect squats => 200-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 cartwheels => precision jump => 5 super-slow squats => precision jump => 5 super-slow squats => 25-meter run => 25-meter back pedal

WOD –
Varsity:
10:00 AMRAP
5 handstand push-ups
10 pull-ups
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
5 handstand push-ups
10 pull-ups
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
5 handstand push-ups
10 pull-ups
15 box jumps, 24”/20”

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

Preschool:
5:00 AMRAP
3 push-ups
4 monkey hangs
5 box jumps, 10”-12”

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 09/24

Thursday, September 26, 2013

CrossFit Kids
CrossFit Kids action
Flux 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
5 push-ups => 2 forward rolls => bear crawl over balance beam => speed ladder => basic dot drill x 10 => 50-meter carioca => 50-meter high knee skip

Elementary and Preschool:
3x or 5:00
3 push-ups => 2 forward rolls => bear crawl over balance beam => speed ladder => basic dot drill x 10 => 25-meter carioca => 25-meter high knee skip

WOD –
Varsity:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
95#/65#

5 double-jump burpees over barbell

Junior Varsity:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
55#/45#

5 double-jump burpees over barbell

Novice:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
35#/25#

5 double-jump burpees over barbell

Elementary:
8:00 AMRAP
5 power cleans
5 presses
5 burpees
Unloaded-10#

Preschool:
5:00 AMRAP
5 power cleans
5 presses
5 burpees
Unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x 400-meter sprint
Rest 2:00 in between

Banded shoulder distraction
Single-leg flexion, external rotation bias
Olympic wall squat
Super front rack

Elementary and Preschool:
2 x 100-200-meter sprint
Rest 1:00 in between
Posted by Jeff Martin on 09/25

Friday, September 27, 2013

CrossFit Kids
CrossFit Kids action
Mt. Hood CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
100-meter back pedal
Rest 1:00
100-meter back pedal sprint => 100-meter jog
2x
10 squats => broad jump => cartwheel => broad jump => cartwheel => 10 squats => broad jump

Elementary and Preschool:
2x
25-meter skip => forward roll => 25-meter high knees => forward roll => 25-meter side shuffle => forward roll => 25-meter back pedal

WOD –
Varsity:
2 x 7:00 AMRAP, rest 2:00 in between
6 strict pull-ups
12 wall ball shots, 20#/14#, 10’ target
24 double-unders
6 hand-release push-ups

Junior Varsity:
2 x 7:00 AMRAP, rest 2:00 in between
6 strict pull-ups
12 wall ball shots, 14#/10#, 10’ target
24 double-unders
6 hand-release push-ups

Novice:
2 x 6:00 AMRAP, rest 2:00 in between
4 strict pull-ups
8 wall ball shots, 10#/8#, 9’ target
16 double-unders
4 hand-release push-ups

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
4 pull-ups (progressions or assisted okay)
6 wall ball shots, dodgeball-6#, 6’-8’ target
12 double-unders or single-unders
4 push-ups

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata L-sit
2:00 AMRAP
Rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice


Posted by Jeff Martin on 09/26

Saturday, September 28th 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Los Angeles

CrossFit Kids Homework
Define:
Imperturbable

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

Practice:
Support on the rings for 5 to 10 minutes
Posted by Jeff Martin on 09/27

Sunday, September 29, 2013

CrossFit Kids
CrossFit Kids action

Eden working on the snatch with daddy's wrist wraps.

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
10 squats => 5 burpees => handstand walk or bear crawl => speed ladder => agility course => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
5 squats => 5 burpees => bear crawl => speed ladder => 2 forward rolls => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
15-12-9
Dumbbell shoulder presses, 35#/30#
9-15-21
Front squats, 35#/30#

Junior Varsity:
15-12-9
Dumbbell shoulder presses, 25#/20#
9-15-21
Front squats, 25#/20#

Novice:
15-12-9
Dumbbell shoulder presses, 20#/15#
9-12-15
Front squats, 20#/15#

Elementary:
15-12-9
Dumbbell shoulder presses, unloaded-10#
9-15-21
Front squats, unloaded-10#

Preschool:
3 rounds
5 shoulder presses, unloaded
5 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Ring dips

Elementary:
6:00 EMOM
Jump to support on rings

Preschool:
5:00
Ring play

Posted by Jeff Martin on 09/28

Monday, September 30, 2013

CrossFit Kids
CrossFit Kids action
Hope For Cures

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 broad jumps => 10 jumping jacks => 10 mountain climbers => 10 one-legged side-to-side hops, each leg => 2 cartwheels => handstand walk or bear crawl

Elementary and Preschool:
3x or 5:00
2 broad jumps => 10 jumping jacks => 10 mountain climbers => 10 one-legged side-to-side hops, each leg => cartwheel => bear crawl => forward roll => alligator crawl

WOD –
Varsity:
14:00 AMRAP
100-meter run
1 rope climb
15 box jumps, 24”/20”
12 toes-to-bar

Junior Varsity:
12:00 AMRAP
100-meter run
1 rope climb
15 box jumps, 24”/20”
12 toes-to-bar

Novice:
12:00 AMRAP
100-meter run
1 rope climb
12 box jumps, 20”
9 toes-to-bar

Elementary:
10:00 AMRAP
50-meter run
9 box jumps, 12”-24”
6 toes-to-bar, knees-to-elbows, or knee raises

Preschool:
5:00 AMRAP
25-meter run
5 box jumps, 10”-12”
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
Shoulder and hip mobility

Elementary:
10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 09/29

Tuesday, October 1, 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
5 perfect squats => 2 forward rolls => 0:30 in bottom of the squat => cartwheel => bear crawl => 10 vertical jump and touch target, 8”-12” above reach => 100-meter run

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 forward rolls => bear crawl => 10 vertical jumps => 10 forward-backward hops => 50-meter run

WOD –
Varsity:
3 x 4:00 AMRAPs, rest 1:30
9 chest-to-bar pull-ups
12 push presses, 95#/65#

Junior Varsity:
3 x 4:00 AMRAPs, rest 1:30
6 chest-to-bar pull-ups
12 push presses, 55#/45#

Novice:
3 x 4:00 AMRAPs, rest 1:30
6 pull-ups
10 push presses, 35#/25#

Elementary:
2 x 4:00 AMRAPs, rest 1:30
6 pull-ups (progressions or assisted okay)
8 push presses, unloaded-10#

Preschool:
4:00 AMRAP
4 monkey hangs
4 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Max height box jump

Elementary:
5:00-10:00
Medicine ball clean practice

Preschool:
5:00
Dip-Shrug-Drop-Stand
Posted by Jeff Martin on 09/30

 




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