Wednesday, October 2,  2013

CrossFit Kids
CrossFit Kids action
Flux CrossFit Kids

CrossFit Kids Homework
Define:
Incandescent

Solve:
In how many ways can 4 different balls be distributed among three boxes?

Practice:
Handstand holds for 5-10 minutes

Posted by Jeff Martin on 10/01

Thursday, October 3, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Ethos

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
400-meter sprint
1:00 max double-unders

Elementary and Preschool:
100-meter run
1:00 double-unders or single-unders

WOD –
Varsity:
“Falkel”
25:00 AMRAP
8 handstand push-ups
8 box jumps, 30”/24”
1 rope climb, 15’

Junior Varsity:
“Falkel”
20:00 AMRAP
8 handstand push-ups
8 box jumps, 30”/24”
1 rope climb, 15’

Novice:
“Falkel”
15:00 AMRAP
6 handstand push-ups
8 box jumps, 24”
1 rope climb, 15’

Elementary:
8:00 AMRAP
4 wall walk-ups
8 box jumps, 12”-24”
1 rope climb or beginner rope climb

Preschool:
5:00 AMRAP
3 push-ups
4 box jumps, 10”-12”
1 beginner rope climb

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1:00 max row for calories
400-meter sprint

Elementary:
1:00 rowing
100-meter run

Preschool:
2x
2 forward rolls => 25-meter run
Posted by Jeff Martin on 10/02

Friday, October 4, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids iQ

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 => 30 seconds in bottom of the squat => 5 perfect squats => 5 push-ups => 3 broad jumps => 2 cartwheels => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 10-20 seconds in bottom of the squat => 5 super-slow squats => 2 broad jumps => 2 cartwheels => 2 broad jumps => 35-meter run

WOD –
Varsity:
3 rounds
5 hang squat cleans, 155#/110#
7 muscle-ups
35 squats

Junior Varsity:
3 rounds
4 hang squat cleans, 75#/55#
6 muscle-ups
30 squats

Novice:
3 rounds
5 hang squat cleans, 55#/45#
3 muscle-ups
30 squats

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

Preschool:
3 rounds
5 hang power cleans, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x max handstand walk for distance
3 x max medicine ball toss for distance, overhead and two-hand chest

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00-10:00
Handstand practice

Posted by Jeff Martin on 10/03

Saturday, October 5, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Devotion

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 mountain climbers => 2 forward rolls => 10 jumping jacks => 2 cartwheels => 10 lateral lunges => 50-meter carioca => 25-meter back pedal => 180-degree spin => 25-meter sprint

Elementary and Preschool:
3x or 5:00
10 mountain climbers => 2 forward rolls => 10 jumping jacks => 2 cartwheels => alligator crawl => army crawl => bear crawl => crab walk => duck walk

WOD –
Varsity:
25-calorie row
25 burpees
25 knees-to-elbows
25 overhead walking lunges, 25#/20# dumbbells
25 push-ups
25 toes-to-bar
25 thrusters, 25#/20# dumbbells
25 Bulgarian squats, 25#/20# dumbbells, each leg
25-second L-sit
25-calorie row

Junior Varsity:
20-calorie row
20 burpees
20 knees-to-elbows
20 overhead walking lunges, 20#/15# dumbbells
20 push-ups
20 toes-to-bar
20 thrusters, 20#/15# dumbbells
20 Bulgarian squats, 20#/15# dumbbells, each leg
20-second L-sit
20-calorie row

Novice:
15-calorie row
15 burpees
15 knees-to-elbows
15 overhead walking lunges, 15#/10# dumbbells
15 push-ups
15 toes-to-bar
15 thrusters, 15#/10# dumbbells
15 Bulgarian squats, 15#/10# dumbbells, each leg
15-second L-sit
15-calorie row

Elementary:
5-calorie row
10 burpees
10 knees-to-elbows or knee raises
10 walking lunges
10 push-ups
10 thrusters, unloaded-10#
10 sit-ups
5-calorie row

Preschool:
5 lunges
5 burpees
5 sit-ups
5 lunges
5 push-ups
5 thrusters, unloaded
5 lunges

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Bar muscle-up practice

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

Preschool:
5:00
Bar hangs

Posted by Jeff Martin on 10/04

Sunday, October 6,  2013

CrossFit Kids Teens
CrossFit Kids action
CrossFit Kids West

CrossFit Kids Homework
Define:
Circuitous

Solve:
The least number by which 294 must be multiplied to make it a perfect square is?

Practice:
Cartwheels for 5-10 minutes

Posted by Jeff Martin on 10/05

Monday, October 7, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Auckland

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:
2 x 200-meter run, rest 2:00 in between

Preschool:
2 x 100-meter run, rest 1:00 in between

WOD –
Varsity:
21-15-9
Shoulder press, 95#/65#
Strict pull-ups

Junior Varsity:
21-15-9
Shoulder press, 55#/45#
Strict pull-ups

Novice:
15-12-9
Shoulder press, 35#/25#
Strict pull-ups

Elementary:
12-9-6
Shoulder press, unloaded-10#
6-5-4
Pull-ups (progressions or assisted okay)

Preschool:
3 rounds
6 shoulder press, unloaded
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x 100 double-unders, rest 2:00 in between

Elementary:
2 x 25 double-unders or single unders, rest 1:00 in between

Preschool:
2 x 10 side-to-side hops
Posted by Jeff Martin on 10/06

Tuesday, October 8, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Norwalk

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 => alligator crawl => 2 forward rolls => precision jump => cartwheel => precision jump => agility course => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
10 jumping jacks => bear crawl => alligator crawl => 2 forward rolls => precision jump => cartwheel => precision jump => agility course => basic dot drill x 10

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00
6 ring push-ups
9 box jump-overs, 24”/20” **
12 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00
6 ring push-ups
9 box jump-overs, 24”/20”
12 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00
6 ring push-ups
9 box jump-overs, 20”
12 double-unders

** We recommend that every athlete jump ON the box before jumping to other side rather than vaulting the box.

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 push-ups
9 box jump on-and-overs, 12”-24”
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 push-ups
4 box jump on-and-overs, 6”-10”
5 side-to-side hops

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

Elementary:
5:00-10:00
Headstand and handstand practice

Preschool:
5:00
Headstand practice

Posted by Jeff Martin on 10/07

Wednesday, October 9,  2013

CrossFit Kids Teen
CrossFit Kids action
Cynergy CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
3-5 strict pull-ups => balance beam bear crawl => 2 forward rolls => 10 one-legged forward-backward hop]s, each leg => 2 cartwheels => 3 broad jumps => 5 push-ups => 10 mountain climbers
Elementary and Preschool:
3x or 5:00
4 monkey hangs => balance beam bear crawl => 2 forward rolls => 10 one-legged forward-backward hop]s, each leg => 2 cartwheels => 3 broad jumps => 5 push-ups => 10 mountain climbers

WOD –
Varsity:
5 rounds
7 hang power cleans, 135#/95#
200-meter run
21 squats
250-meter row

Junior Varsity:
5 rounds
7 hang power cleans, 55#/45#
200-meter run
21 squats
250-meter row

Novice:
4 rounds
7 hang power cleans, 35#/25#
200-meter run
21 squats
250-meter row

Elementary:
3 rounds
5 hang power cleans, unloaded-10#
75-meter run
15 squats
100-meter row

Preschool:
3 rounds
5 hang power cleans, unloaded
5 squats
25-meter run

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

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

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

Thursday, October 10, 2013

CrossFit Kids
CrossFit Kids action
Wine Country CrossFit Kids

CrossFit Kids Homework
Define:
Actuate

Solve:
Find the least common multiple (LCM) of 8 and 18

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

Friday, October 11, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Flagstaff

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 => 5 perfect squats => bear crawl => 10 lateral lunges => 2 handstand attempts => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 forward rolls => 5 super-slow squats => bear crawl => 10 lateral lunges => 2 forward rolls => 50-meter high-knee skip => 50-meter carioca

WOD –
Varsity:
18:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
15 lunge steps with medicine ball
15 toes-to-bar

Junior Varsity:
15:00 AMRAP
15 wall ball shots, 14#/10#, 10’ target
15 lunge steps with medicine ball
15 toes-to-bar

Novice:
15:00 AMRAP
12 wall ball shots, 10#/8#, 9’ target
10 lunge steps with medicine ball
8 toes-to-bar

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

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Shoulder, hip, hamstring mobility

Elementary:
2x
10 sit-ups
3 headstand attempts

Preschool:
2x
5 sit-ups
3 tripod or headstand attempts
Posted by Jeff Martin on 10/10

Saturday, October 12, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kid Rebels

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 mountain climbers => 10 lunge steps => 10 one-legged side-to-side hops, each leg => 2 forward rolls => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
Handstand walk or bear crawl => 5 mountain climbers => 5 lunge steps => 10 one-legged side-to-side hops, each leg => forward roll => 2 broad jumps => 35-meter run

WOD –
Varsity:
8:00 AMRAP
100-meter high-knee skip
16 push presses, 75#/55#

Junior Varsity:
8:00 AMRAP
100-meter high-knee skip
16 push presses, 45#/35#

Novice:
8:00 AMRAP
100-meter high-knee skip
14 push presses, 25#/15#

Elementary:
8:00 AMRAP
50-meter high-knee skip
10 push presses, unloaded-10#

Preschool:
8:00 AMRAP
25-meter high-knee skip
5 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 bar roll-outs
25 sit-ups

Elementary:
2x
10 sit-ups
10 supermen

Preschool:
10 sit-ups
5 supermen
Posted by Jeff Martin on 10/11

Sunday, October 13, 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:
5:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Elementary and Preschool:
3x or 5:00
2 forward rolls => 5 super-slow squats => 2 forward rolls => 5 push-ups => balance beam traverse => 5 monkey hangs => 10 one-legged forward-backward hops, each leg

WOD –
Varsity:
3 rounds, rest 2:00 in between:
400-meter sprint
Medicine ball toss for distance (ball to be tossed underhanded and over the head), 14#
1:00 row for max calories
1:00 max double-unders

Junior Varsity:
3 rounds, rest 2:00 in between:
400-meter sprint
Medicine ball toss for distance (ball to be tossed underhanded and over the head), 10#
1:00 row for max calories
1:00 max double-unders

Novice:
3 rounds, rest 2:00 in between:
400-meter sprint
Medicine ball toss for distance (ball to be tossed underhanded and over the head), 8#
1:00 row for max calories
1:00 max double-unders

Elementary:
2 rounds, rest 2:00 in between:
200-meter sprint
Medicine ball toss for distance (ball to be tossed underhanded and over the head), dodgeball-6#
1:00 row for max calories
1:00 max double-unders or single-unders

Preschool:
3 rounds
50-meter run
Ball toss for distance (ball to be tossed underhanded and over the head), dodgeball
30 seconds of jump rope

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max broad jump
Max vertical jump
Max lateral jump, right and left

Elementary:
2x
Max broad jump
Max vertical jump
Max lateral jump, right and left

Preschool:
Max broad jump
Max vertical jump
Max lateral jump, right and left
Posted by Jeff Martin on 10/12

Monday, October 14, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Vero Beach

CrossFit Kids Homework
Define:
Acumen

Solve:
Find the least common multiple (LCM) of 9, 24 and 36.

Practice:
Muscle ups or muscle up transitions for 5-10 minutes
Posted by Jeff Martin on 10/13

Tuesday, October 15, 2013

CrossFit Kids
CrossFit Kids action

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 3 handstand attempts => 2 forward rolls => 3 burpees => 10 squats => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 mountain climbers => bear crawl => 2 forward rolls => 3 burpees => 10 squats => 50-meter run

WOD –
Varsity:
15:00 AMRAP
100-meter back pedal
12 front squats, 95#/65#
24 double-unders

Junior Varsity:
15:00 AMRAP
100-meter back pedal
10 front squats, 55#/45#
20 double-unders

Novice:
12:00 AMRAP
100-meter back pedal
8 front squats, 35#/25#
16 double-unders

Elementary:
10:00 AMRAP
25-meter back pedal => 25-meter run
10 front squats, unloaded-10#
12 double-unders or single-unders

Preschool:
5:00 AMRAP
5-meter back pedal => 5-meter bear crawl
5 front squats, unloaded
5 vertical jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups
10 good mornings

Elementary:
3x
50-meter farmers carry
10 sit-ups

Preschool:
2x
5 super-slow squats
5 sit-ups
Posted by Jeff Martin on 10/14

Wednesday, October 16, 2013

The Teen Gauntlet
CrossFit Kids action
The 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
5 perfect squats => 2 cartwheels => 5 perfect squats => 2 broad jumps => 3 strict pull-ups => 2 forward rolls => basic dot drill x 10 => 50-meter alternating side shuffle => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 cartwheels => 5 super-slow squats => angry gorilla walk => 2 monkey hangs => 2 forward rolls => basic dot drill x 10 => 25-meter side shuffle => 25-meter skip

WOD –
Varsity:
15:00 AMRAP
9 deadlifts, 185#/130#
9 toes-to-bar
9 box jumps, 30”/24”

Junior Varsity:
15:00 AMRAP
9 deadlifts, 115#/75#
9 toes-to-bar
9 box jumps, 30”/24”

Novice:
12:00 AMRAP
7 deadlifts, 75#/55#
7 toes-to-bar
7 box jumps, 20”

Elementary:
9:00 AMRAP
6 deadlifts, unloaded-10#
6 toes-to-bar, knees-to-elbows, or knee raises
6 box jumps, 12”-24”

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
5 sit-ups
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Hip, hamstring, calf, and ankle mobility

Elementary:
2x
10 walking lunges
10 supermen

Preschool:
10 walking lunges
10 supermen
Posted by Jeff Martin on 10/15

Thursday, October 17, 2013

CrossFit Kids Teen
CrossFit Kids action
The 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
Handstand walk or bear crawl => 5 tuck jumps => 10 squats => 10 walking lunges => 5 pull-ups => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => 5 tuck jumps => 5 squats => 5 walking lunges => bar hang => basic dot drill x 10 => 25-50-meter run

WOD –
Varsity:
12:00 EMOM
2 hang power cleans
2 front squats
2 anyway shoulder to overhead
165#/115#

Junior Varsity:
12:00 EMOM
2 hang power cleans
2 front squats
2 anyway shoulder to overhead
75#/55#

Novice:
10:00 EMOM
2 hang power cleans
2 front squats
2 anyway shoulder to overhead
45#/35#

Elementary:
10:00 AMRAP
3 hang power cleans
3 front squats
3 push presses
Unloaded-10#

Preschool:
3 rounds
5-meter skip
3 hang power cleans
5-meter crab walk
3 front squats
5-meter duck walk
3 push presses
Unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5 x 100-meter sprints
Shoulder, hip, and hamstring mobility

Elementary:
3 x 50-meter sprints

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 10/16

Friday, October 18, 2013

CrossFit Kids
CrossFit Kids action
CrossFit For Hope

CrossFit Kids Homework
Read for at least 30 minutes
Posted by Jeff Martin on 10/17

Saturday, October 19, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids LA

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 perfect squats => bear crawl => 5 perfect squats => basic dot drill x 10 => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 15’ handstand walk

Elementary and Preschool:
3x or 5:00
5 super-slow squats => bear crawl => 5 super-slow squats => basic dot drill x 10 => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 5 super-slow squats => wall walk-up

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell power cleans, 35#/25#
7 dumbbell push jerks, 35#/25#
40-meter shuttle (4 x 10-meter)

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell power cleans, 25#/20#
7 dumbbell push jerks, 25#/20#
40-meter shuttle (4 x 10-meter)

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell power cleans, 20#/15#
7 dumbbell push jerks, 20#/15#
40-meter shuttle (4 x 10-meter)

Elementary:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell power cleans, 20#/15#
7 dumbbell push presses, 20#/15#
40-meter shuttle (4 x 10-meter)

Preschool:
5:00 AMRAP
5 power cleans, unloaded
5 push presses, unloaded
10-meter shuttle (2 x 5-meter)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Planche practice
Shoulder, hip, hamstring mobility

Elementary:
5:00-10:00
Headstand and frog stand practice

Preschool:
5:00
Headstand and frog stand practice
Posted by Jeff Martin on 10/18

Sunday, October 20, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Bartlett

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 walking lunges => 10 mountain climbers => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 2 forward rolls => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 walking lunges => 5-10 mountain climbers => 3-5 super-slow squats => 5-10 one-legged side-to-side hops, each leg => 2 forward rolls => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
800-meter run
21 strict pull-ups
21 handstand push-ups
21 squats
400-meter run
15 strict pull-ups
15 handstand push-ups
15 squats
200-meter run
9 strict pull-ups
9 handstand push-ups
9 squats

Junior Varsity:
800-meter run
15 strict pull-ups
15 handstand push-ups
15 squats
400-meter run
12 strict pull-ups
12 handstand push-ups
12 squats
200-meter run
9 strict pull-ups
9 handstand push-ups
9 squats

Novice:
800-meter run
12 strict pull-ups
12 handstand push-ups
12 squats
400-meter run
9 strict pull-ups
9 handstand push-ups
9 squats
200-meter run
6 strict pull-ups
6 handstand push-ups
6 squats

Elementary:
10:00 AMRAP
100-meter run
5 pull-ups (progressions or assisted okay)
6 push-ups
7 squats

Preschool:
3 rounds
10-meter run
4 monkey hangs
4 burpees
4 squats

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

Elementary:
5:00
L-sit practice

Preschool:
5:00
Parellette play
Posted by Jeff Martin on 10/19

Monday, October 21, 2013

CrossFit Kids
CrossFit Kids action
Central 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 => 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:
2x
10 Turkish get-ups
15 toes-to-bar

Varsity: 35#/30# dumbbell
Junior Varsity: 25#/20# dumbbell
Novice: 20#/15# dumbbell

Elementary:
5:00-10:00
Plank wars

Preschool:
5:00
Plank walks
Posted by Jeff Martin on 10/20

Tuesday, October 22,  2013

CrossFit Kids
CrossFit Kids action

CFK at CrossFit Kids Catalyst Event

CrossFit Kids Homework
Today practice handstand holds for 5 - 10 minutes.
play chess for at least 30 minutes
Posted by Jeff Martin on 10/21

Wednesday, October 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 => handstand walk or bear crawl => 10 squats => 10 one-legged side-to-side hops, each leg => speed ladder => agility course => broad jump => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => 5 squats => 10 one-legged side-to-side hops, each leg => speed ladder => 2 forward rolls => broad jump => 25-50-meter run

WOD –
Varsity:
4 rounds
3 muscle-ups
9 overhead squats, 95#/65#
18 burpees

Junior Varsity:
4 rounds
3 muscle-ups
9 overhead squats, 55#/45#
18 burpees

Novice:
3 rounds
2 muscle-ups
8 overhead squats, 35#/25#
16 burpees

Elementary:
4 rounds
5 pull-ups (progressions or assisted okay)
7 front squats, unloaded-10#
9 burpees

Preschool:
3 rounds
5-meter bear crawl
5 squats
5 burpees

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

Elementary:
5:00-10:00
L-sit practice
Headstand practice

Preschool:
5:00
Headstand practice
Posted by Jeff Martin on 10/22

Thursday, October 24, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Agoge Woodinville

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
5-10 jumping jacks => zigzag bear crawl around cones => 2 forward rolls => precision jump => 5-10 vertical jumps to a target => 2 cartwheels => 25-meter skip => 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, 20#/14#, 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
3 wall ball shots, dodgeball, 4’-6’ target
3 box jumps, 10”-12”
3 knee raises

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

Elementary:
5:00-10:00
Ring play

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

Friday, October 25, 2013

CrossFit Kids
CrossFit Kids action
Maritime 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 jumping jacks => 10 walking lunges => 0:30 in bottom of the squat => 5 pull-ups => basic dot drill x 10 => handstand walk or bear crawl => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 walking lunges => 4 monkey hangs => basic dot drill x 10 => 2 forward rolls => 2 broad jumps => 5 supermen

WOD –
Varsity:
15-12-9
Deadlifts, 245#/165#
400-meter run
3-2-1
Legless rope climbs

Junior Varsity:
15-12-9
Deadlifts, 115#/85#
400-meter run
3-2-1
Rope climbs

Novice:
15-12-9
Deadlifts, 75#/55#
400-meter run
3-2-1
Rope climbs

Elementary:
12-9-6
Deadlifts, unloaded-10#
3-2-1
Rope climbs or beginner rope climbs
100-meter run

Preschool:
5 rounds
3 deadlifts, unloaded
3 beginner rope climbs
3-meter bear crawl => 3-meter angry gorilla walk

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

Then

Shoulder, hip, hamstring mobility

Elementary:
5:00-10:00
Wheelbarrow walks

Preschool:
5:00
Plank walks
Posted by Jeff Martin on 10/24

Saturday, October 26, 2013

CrossFit Kids TEEN
CrossFit Kids action

AJ CrossFit Kids Teens

CrossFit Kids Homework
Define:
Intractable

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

Practice:
Rolling and planks for 5-10 minutes

Read:
The Banality of Elitism
Posted by Jeff Martin on 10/25

Sunday, October 27, 2013

CrossFit Kids
CrossFit Kids action

Crossfit Kids Forward
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 => 2 forward rolls => 5 perfect squats => 10-meter inch worm => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
3-5 super-slow squats => bear crawl => 3-5 super-slow squats => 2 forward rolls => 3-5 super-slow squats => 5-10-meter inch worm => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 95#/65#
9 chest-to-bar pull-ups
12 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 55#/45#
9 chest-to-bar pull-ups
12 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 35#/25#
8 chest-to-bar or standard pull-ups
12 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 hang squat cleans, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
5 hang squat cleans, unloaded (dip-shrug-drop-stand)
5-second bar hang
5 one-legged side-to-side hops, each leg

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
5-10 toes-to-bar
Spend remainder of minute in bottom of the squat

Elementary:
3x
10 sit-ups
10-30-seconds in bottom of the squat

Preschool:
5 squat jumps with 3-5-second hold in bottom of the squat
Posted by Jeff Martin on 10/26

Monday, October 28, 2013

CrossFit Kids
CrossFit Kids action

District 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
Medicine ball toss => rope climb => 10 one-legged side-to-side hops, each leg => 10 squats => 50-meter bound => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Broad jump => bar hang => 2 forward rolls => 5-10 squats => 10 jumping jacks => precision jump => angry gorilla walk

WOD –
Varsity:
15:00 AMRAP
50-meter side shuffle, right side
20 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
20 knees-to-elbows

Junior Varsity:
15:00 AMRAP
50-meter side shuffle, right side
20 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
20 knees-to-elbows

Novice:
12:00 AMRAP
50-meter side shuffle, right side
15 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
15 knees-to-elbows

Elementary:
10:00 AMRAP
25-meter side shuffle, right side
5 push-ups
25-meter side shuffle, left side
5-meter bear crawl forward => 5-meter bear crawl backward
5 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5-meter side shuffle, right side
3 push-ups
5-meter side shuffle, left side
3-meter bear crawl forward => 3-meter bear crawl backward
3 knees raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Planche practice
Shoulder, hip, hamstring, calf, ankle, and foot mobility

Elementary:
5:00-10:00
Plank wars

Preschool:
5:00
Plank holds and walks

Posted by Jeff Martin on 10/27

Tuesday, October 29, 2013

CrossFit Kids
CrossFit Kids action

Cynergy CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
20:00 EMOM
Odd minute: dumbbell presses (scale individually to achieve 3-5 reps with perfect technique)
Even minute: box jumps

Varsity/Junior Varsity: 24”/20”
Novice: 20”

Elementary and Preschool:
½ Tabata tantrums
½ Tabata squats

WOD –
Varsity:
3:00 AMRAP
Double-unders

Rest 1:00

Tabata thrusters, 95#/65#

Junior Varsity:
3:00 AMRAP
Double-unders

Rest 1:00

Tabata thrusters, 55#/45#

Novice:
3:00 AMRAP
Double-unders

Rest 1:00

Tabata thrusters, 35#/25#

Elementary:
5 rounds
8 box jumps, 12”-24”
8 thrusters, unloaded-10#

Preschool:
3 rounds
4 box jumps, 10”-12”
4 thrusters, unloaded

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

Elementary:
5:00-10:00
Pull-up practice
Preschool:
5:00
Pull-up practice
Posted by Jeff Martin on 10/28

Wednesday, October 30th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids West Sacramento
CrossFit Kids Homework
Define:
Aggregate

Solve:
The difference of two numbers i s15 and 1/5 f their sum is 9. The number are?

Practice:
For ten minutes practice wall walk ups or handstands

Posted by Jeff Martin on 10/29

Thursday, October 31, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids St. Laurent

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 => 10 jumping jacks => 10 mountain climbers => 10 squats => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Alligator crawl => 2 forward rolls => 5-10 jumping jacks => 5-10 mountain climbers => 5-10 squats => 5-10 one-legged side-to-side hops, each leg => 3 broad jumps => 10-25-meter side shuffle => 10-25-meter back pedal

WOD –
Varsity:
3 x 4:00 AMRAPs, rest 2:00 in between
6 push presses, 115#/85#
9 burpees
100-meter run

Junior Varsity:
3 x 4:00 AMRAPs, rest 2:00 in between
5 push presses, 65#/55#
7 burpees
100-meter run

Novice:
3 x 4:00 AMRAPs, rest 2:00 in between
5 push presses, 45#/35#
7 burpees
100-meter run

Elementary:
8:00 AMRAP
6 push presses, unloaded-10#
6 burpees
60-meter run

Preschool:
4:00 AMRAP
3 push presses, unloaded
Balance beam walk
3 burpees
Forward roll => bear crawl

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

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

Preschool:
5:00
Pull-up practice and bar hangs

Posted by Jeff Martin on 10/30

Friday, November 1, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids NSB

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 vertical jumps => balance beam bear crawl => 10 lateral lunges => 10 T-push-ups => 200-meter run

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 vertical jumps => alligator crawl => 5-10 lateral lunges => 2 forward rolls => 25-50-meter run

WOD –
Varsity:
21-15-9
Squats
Strict pull-ups
Sit-ups

Rest 1:00

15-12-9
Chest-to-bar pull-ups
Sit-ups
Burpees

Rest 0:30

12-9-6
Sit-ups
Burpees
Handstand push-ups

Junior Varsity:
21-15-9
Squats
Chest-to-bar pull-ups
Sit-ups

Rest 1:00

15-12-9
Pull-ups
Sit-ups
Burpees

Rest 0:30

12-9-6
Sit-ups
Burpees
Handstand push-ups

Novice:
15-12-9
Squats
Chest-to-bar pull-ups
Sit-ups

Rest 1:00

12-9-6
Pull-ups
Sit-ups
Burpees

Rest 0:30

9-6-3
Sit-ups
Burpees
Handstand push-ups

Elementary:
15-12-9
Squats
Sit-ups
Burpees

Rest 1:00

12-9-6
Squats
Sit-ups
Burpees

Preschool:
3 rounds
Bear crawl
3 squats
Army crawl
3 sit-ups
Duck walk
3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1:00 row for max calories
1:00 max rope climbs
1:00 max toes-to-bar
Shoulder, lat, abdominal, hip, hamstring mobility

Elementary:
2x
10 hollow rock-to-superman

Preschool:
5:00
Practice dip-shrug-drop-stand

Posted by Jeff Martin on 10/31

 




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