Saturday, November 2, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Virtuosity

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 in bottom of squat => 2 forward rolls => bear crawl => 6 monkey hangs => 10 squats => 50-meter high-knee skip => 50-meter carioca => 3 broad jumps

Elementary and Preschool:
3x or 5:00
3-5 super-slow squats => 2 forward rolls => bear crawl => 2-4 monkey hangs => 3-5 super-slow squats => 25-meter high-knee skip => 25-meter carioca => 3 broad jumps

WOD –
Varsity:
1000-meter row
50 thrusters, 45#/35#
10 muscle-ups

Junior Varsity:
1000-meter row
50 thrusters, 35#/25#
10 muscle-ups

Novice:
1000-meter row
50 thrusters, 25#/15#
10 muscle-ups

Elementary:
100-meter row
25 thrusters, unloaded-10#
10 ring rows

Preschool:
3 rounds
5 angry gorillas
5 thrusters, unloaded
1 max ring hang

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups
Varsity – 35#/30# dumbbell
Junior Varsity – 25#/20# dumbbell
Novice – 20#/15# dumbbell
0:30 L-sit

Elementary:
3x
Wheelbarrow walk

Preschool:
5:00
Plank walks

Posted by Jeff Martin on 11/01

Sunday, November 3rd, 2013

CrossFit Kids

CrossFit Kids action

Badlands CrossFit Kids

CrossFit Kids Homework:
Define:
Philology

Solve:
(2 + 5i) - (3 - 5i)


Posted by Jeff Martin on 11/02

Monday, November 4, 2013

CrossFit Kids
CrossFit Kids action
Brickhouse 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 => precision jump => inch worm => 10 lateral lunges => 10 squats => basic dot drill x 10 => 50-meter run => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => precision jump => angry gorilla walk => 10 lateral lunges => 5-10 squats => basic dot drill x 10 => 25-meter run => 25-meter back pedal

WOD –
Varsity:
100 double-unders
50 kettlebell swings, 32kg/24kg
100 double-unders

Junior Varsity:
100 double-unders
35 kettlebell swings, 24kg/16kg
100 double-unders

Novice:
100 double-unders
25 kettlebell swings, 16kg/12kg
100 double-unders

Elementary:
50 double-unders or single-unders
25 kettlebell swings, unloaded-4kg
50 double-unders or single-unders

Preschool:
3 rounds
10 side-to-side hops
5 kettlebell swings, unloaded

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

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 11/03

Tuesday, November 5, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Agoge

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 => 2 cartwheels => 10 jumping jacks => 10 lunge steps => 2 forward rolls => 10 squats => basic dot drill x 10 => 2 handstand holds

Elementary and Preschool:
3x or 5:00
5-10 mountain climbers => 2 cartwheels => 5-10 jumping jacks => 2 forward rolls => 5 super-slow squats => 2 wall walk-ups

WOD –
Varsity:
200-meter run
20 power snatches, 75#/55#
200-meter run
20 push-ups
200-meter run
20 overhead squats, 75#/55#
200-meter run
20 pull-ups
200-meter run
20 presses, 75#/55#
200-meter run
20 burpees
200-meter run
20 push presses, 75#/55#
200-meter run
20 toes-to-bar
200-meter run

Junior Varsity:
200-meter run
20 power snatches, 45#/35#
200-meter run
20 push-ups
200-meter run
20 overhead squats, 45#/35#
200-meter run
20 pull-ups
200-meter run
20 presses, 45#/35#
200-meter run
20 burpees
200-meter run
20 push presses, 45#/35#
200-meter run
20 toes-to-bar
200-meter run

Novice:
200-meter run
15 power snatches, 25#/15#
200-meter run
15 push-ups
200-meter run
15 overhead squats, 25#/15#
200-meter run
15 pull-ups
200-meter run
15 presses, 25#/15#
200-meter run
15 burpees
200-meter run
15 push presses, 25#/15#
200-meter run
15 toes-to-bar
200-meter run

Elementary:
100-meter run
10 power snatches, unloaded-10#
10 push-ups
100-meter run
10 pull-ups (progressions or assisted okay)
10 presses, unloaded-10#
10 toes-to-bar or knees-to-elbows or knee raises
100-meter run

Preschool:
5-meter bear crawl
5 push-ups
5-meter skip
5 monkey hangs
5-meter crab walk
5 presses, unloaded
5-meter duck walk
5 knee raises
5-meter alligator crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit and mobilize shoulders, hips, etc

Elementary:
5:00-10:00
Practice L-sits

Preschool:
5:00
Play with L-sits and L-hangs
Posted by Jeff Martin on 11/04

Wednesday, November 6, 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:
3 x or 5:00
5-meter shuttle => 5 squats => 10-meter shuttle => 5 push-ups => 15-meter shuttle => 5 jumping jacks => 20-meter shuttle => 5 mountain climbers

Elementary and Preschool:
3x or 5:00
5 super-slow squats => bear crawl => 2 forward rolls => 5 super-slow squats => alligator crawl => 2 forward rolls => 5 super-slow squats => army crawl => 2 forward rolls

WOD –
Varsity:
8:00 AMRAP, with 35#/30# dumbbells
10 box step-ups, 24”/20”
10 front squats

Junior Varsity:
8:00 AMRAP, with 25#/20# dumbbells
10 box step-ups, 24”/20”
10 front squats

Novice:
8:00 AMRAP, with 20#/15# dumbbells
10 box step-ups, 20”
10 front squats

Elementary:
8:00 AMRAP
10 box step-ups, 12”-20”
10 front squats
Go unloaded or use 3#-5# dumbbells

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

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

Elementary:
3 x 50-meter sprints

Preschool:
5:00
Obstacle course
Posted by Jeff Martin on 11/05

Thursday, November 7, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Inspiration-Savannah Christian Prep Middle School

CrossFit Kids Homework
Define:
"Tenet"

Solve:
(5 + 2i) (3 + 5i)
Posted by Jeff Martin on 11/06

Friday, November 8, 2013

CrossFit Kids
CrossFit Kids action

http://crossfitstaffordkids.weebly.com

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => overhead walking lunge (w/PVC) => 5 hand-release push-ups => 5 perfect squats => basic dot drill x 10 => speed ladder => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => walking lunge => 3-5 push-ups => 3-5 super-slow squats => basic dot drill x 10 => speed ladder => 5-10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 burpees
12 double-unders
immediately into
1:00 plank hold

Junior Varsity:
5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 burpees
12 double-unders
immediately into
1:00 plank hold

Novice:
5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 burpees
12 double-unders
immediately into
1:00 plank hold

Elementary:
5 rounds (1:30 each round)
1:00 AMRAP
5 pull-ups (progressions or assisted okay)
7 burpees
10 double-unders or single-unders
immediately into
0:30 plank hold

Preschool:
3 rounds
2 monkey hangs
3 burpees
4 side-to-side hops
5-meter plank walk

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

Elementary:
3x
Forward roll => cartwheel => angry gorilla walk => 2 wall walk-ups and hold

Preschool:
3x
2 forward rolls => bunny hop => wall walk-up
Posted by Jeff Martin on 11/07

Saturday, November 9, 2013

CrossFit Kids
CrossFit Kids action

Bulldog 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 run => 10 squats => 100-meter run => 10 burpees => 100-meter run => 10 lunges => 100-meter run => 10 mountain climbers

Elementary and Preschool:
25-meter run => 5-10 squats => 25-meter run => 5-10 burpees => 25-meter run => 5-10 lunges => 25-meter run => 5-10 mountain climbers

WOD –
Varsity:
5 rounds
15 knees-to-elbows
1 rope climb
15 box jumps, 24”/20”
1 rope climb

Junior Varsity:
5 rounds
15 knees-to-elbows
1 rope climb
15 box jumps, 24”/20”
1 rope climb

Novice:
5 rounds
7 knees-to-elbows
1 rope climb
10 box jumps, 20”
1 rope climb

Elementary:
5 rounds
5 knees-to-elbows or knee raises
1 rope climb
10 box jumps, 12”-24”

Preschool:
3 rounds
3 knees raises
10-meter bear crawl
1 beginner rope climb
10-meter bear crawl
3 broad jumps

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

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

Preschool:
5:00
Headstand practice
Posted by Jeff Martin on 11/08

Sunday, November 10, 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:
3 x 400-meter runs
Rest 1:00 in between

Elementary and Preschool:
2x
25-meter run => 5-10 jumping jacks => 25-meter run => 3-5 super-slow squats =>25-meter run

WOD –
Varsity:
12:00 AMRAP
8 pull-ups
12 squats
4 pull-ups
100-meter run

Junior Varsity:
12:00 AMRAP
8 pull-ups
12 squats
4 pull-ups
100-meter run

Novice:
12:00 AMRAP
8 pull-ups
12 squats
4 pull-ups
100-meter run

Elementary:
12:00 AMRAP
4 pull-ups (progressions or assisted okay)
12 squats
50-meter run

Preschool:
5:00 AMRAP
4 monkey hangs
5-meter army crawl
4 squats
5-meter bear crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Skin-the-cats and lever practice

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 11/09

Monday, November 11, 2013

CrossFit Kids
CrossFit Kids action

St. Johns Preparatory School

CrossFit Kids Homework
Define:
"Pare"

Solve:
(-4i . 7i)

Practice:
Support on the rings for 5 - 10 minutes

Posted by Jeff Martin on 11/10

Tuesday, November 12, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Sri Ram Ashram

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 5 perfect squats => handstand walk or bear crawl => 2 forward rolls => 10 one-legged forward-backward hops, each leg => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 3-5 super-slow squats => bear crawl => 2 forward rolls => 5-10 one-legged forward-backward hops, each leg => 12-meter side shuffle => 180-degree turn => 12-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
2 x 5:00 AMRAPs, rest 2:00 in between
6 shoulder press, 30#/25# dumbbells
8 ring dips
10 goblet squats, 30#/25#

Junior Varsity:
2 x 5:00 AMRAPs, rest 2:00 in between
6 shoulder press, 20#/15# dumbbells
8 ring dips
10 goblet squats, 20#/15#

Novice:
2 x 5:00 AMRAPs, rest 2:00 in between
6 shoulder press, 15#/10#-12# dumbbells
8 dips
10 goblet squats, 15#/10#-12#

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 shoulder press, unloaded-5# dumbbells
6 ring dips
6 goblet squats, unloaded-5#

Preschool:
5:00 AMRAP
3 shoulder press, unloaded
5-meter hop
3 push-ups
5-meter skip
3 squats

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

Then

Mobility work – focus on shoulders

Elementary:
5:00-10:00
Medicine ball clean practice: dip-shrug-drop-stand

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

Posted by Jeff Martin on 11/11

Wednesday, November 13, 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids West Sacramento

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 => speed ladder => monkey bar pass => basic dot drill x 10 => 25-meter carioca => 25-meter side shuffle, left => 25-meter back pedal => 25-meter side shuffle, right => 2 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => speed ladder => bar hang => basic dot drill x 10 => 25-meter side shuffle => 25-meter run => broad jump => 3-5 super-slow squats

WOD –
Varsity:
5 rounds
250-meter row
15 toes-to-bar
30 double-unders
50-meter high-knee skip => 50-meter back pedal

Junior Varsity:
5 rounds
250-meter row
15 toes-to-bar
30 double-unders
50-meter high-knee skip => 50-meter back pedal

Novice:
4 rounds
250-meter row
10 toes-to-bar
30 double-unders
50-meter high-knee skip => 50-meter back pedal

Elementary:
3 rounds
50-meter row
5 toes-to-bar or knees-to-elbows or knee raises
15 double-unders or single-unders
25-meter high-knee skip => 25-meter back pedal

Preschool:
3 rounds
5-meter high-knee skip
3 knee raises
5-meter angry gorilla walk
6 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
0:30 L-sit hold
10 Turkish get-ups, light dumbbell or kettlebell

Elementary:
5:00-10:00
Practice L-sits on parallettes or rings

Preschool:
5:00
Parallette and/or ring play
Posted by Jeff Martin on 11/12

Thursday, November 14, 2013

CrossFit Kids action

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 squats => 2 cartwheels => precision jump => 2 broad jumps => balance beam => 10 lateral lunges => 2 forward rolls

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 mountain climbers => 5-10 squats => 2 cartwheels => precision jump => 2 broad jumps => balance beam => 5-10 lateral lunges => 2 forward rolls

WOD –
Varsity:
8:00 AMRAP
5 hang squat clean/thruster, 95#/65#
5 strict pull-ups

Junior Varsity:
8:00 AMRAP
5 hang squat clean/thruster, 55#/45#
5 strict pull-ups

Novice:
8:00 AMRAP
5 hang squat clean/thruster, 35#/25#
5 strict pull-ups

Elementary:
8:00 AMRAP
4 hang power cleans, unloaded-10#
4 push presses, unloaded-10#
4 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
4 dip-shrug-drop-stand, unloaded
5-meter crab walk
4 push presses, unloaded
5-meter bear crawl
4 monkey hangs

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

Then

1:00 in bottom of the squat
Couch stretch
Pigeon stretch
Banded shoulder distraction
Olympic wall squat

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

Preschool:
5:00
Headstands and frog stands
Posted by Jeff Martin on 11/13

Friday, November 15th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
"Terse"

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

Practice:
Rolls, forward and back for 5-10 minutes
Posted by Jeff Martin on 11/14

Saturday, November 16, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Stompin Ground

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 perfect squats => 0:30 in bottom of the squat => walking lunge => broad jump => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
Handstand walk or bear crawl => 5 super-slow squats => 0:10 in bottom of the squat => walking lunge => broad jump => 10 basic dot drill x 5-10 => 25-meter run

WOD –
Varsity:
12:00 AMRAP
8 overhead squats, 75#/55#
24 double-unders

Junior Varsity:
12:00 AMRAP
8 overhead squats, 45#/35#
24 double-unders

Novice:
12:00 AMRAP
8 overhead squats, 25#/15#
24 double-unders

Elementary:
10:00 AMRAP
2 wall walk-ups
8 front squats, unloaded-10#
16 double-unders or single-unders

Preschool:
5:00 AMRAP
4 squats
5-meter single-leg hop, left leg
4 push-ups
5-meter single-leg hop, right leg
4 supermen
5-meter two-legged hop

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
20 strict pull-ups (chest-to-bar if able to)
30 perfect-plank push-ups
40 sit-ups

Then

Banded bully
Banded shoulder distraction

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

Preschool:
5:00
Jump rope practice
Posted by Jeff Martin on 11/15

Sunday, November 17, 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:
3x or 5:00
10 squats => 6 T-push-ups => alligator crawl => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5-10 squats => 3-5 push-ups => alligator crawl => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
5 rounds
6 deadlifts, 275#/185#
7 box jumps, 33”/30”
8 handstand push-ups

Junior Varsity:
5 rounds
6 deadlifts, 135#-155#/95#-110#
7 box jumps, 30”/24”
8 handstand push-ups

Novice:
4 rounds
5 deadlifts, 75#-85#/55#-75#
6 box jumps, 24”
7 handstand push-ups

Elementary:
5 rounds
6 deadlifts, unloaded-10#
6 box jumps, 12”-24”
6 push-ups

Preschool:
3 rounds
3 angry gorilla deadlifts, unloaded
5-meter angry gorilla walk
3 box jumps, 10”-12”
5-meter angry gorilla walk
3 push-ups
5-meter angry gorilla walk

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

Or muscle-up practice

Then

Hip and hamstring mobility

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 11/16

Monday, November 18, 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 => 5 perfect squats => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => speed ladder => 2 forward rolls => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => 5 super-slow squats => 5-10 lateral lunges => speed ladder => 2 forward rolls => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
20:00 AMRAP
20 double-unders
15 squats
10 pull-ups
5-meter bear crawl

Junior Varsity:
20:00 AMRAP
20 double-unders
15 squats
10 pull-ups
5-meter bear crawl

Novice:
15:00 AMRAP
20 double-unders
15 squats
10 pull-ups
5-meter bear crawl

Elementary:
10:00 AMRAP
12 double-unders or single-unders
8 squats
4 pull-ups (progressions or assisted okay)
5-meter bear crawl

Preschool:
5:00 AMRAP
6 one-legged side-to-side hops, each leg
5 squats
4 monkey hangs
3-meter bear crawl forward => 3-meter bear crawl backward

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Top-to-bottom mobility

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

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 11/17

Tuesday, November 19,  2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids 530

CrossFit Kids Homework
Define:
Opportunist

Solve:
If x/y > 0, then which of the following must be true?

a. x/y > 0
b. x > y
c. (x + y ) > 0
Posted by Jeff Martin on 11/18

Wednesday, November 20, 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 forward rolls => 10 mountain climbers => 2 forward rolls => 10-second bar hang => 2 cartwheels => 10 lunge steps => 2 cartwheels => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5-10 squats => 2 forward rolls => 5-10 mountain climbers => 2 forward rolls => 5-10-second bar hang => 2 cartwheels => 5-10 lunge steps => 2 cartwheels => 3 broad jumps

WOD –
Varsity:
3 rounds
500-meter row
15 wall ball shots, 20#/14#, 10’ target
15 burpees

Rest 3:00

3 rounds
400-meter run
15 thrusters, 95#/65#
15 burpees

Junior Varsity:
3 rounds
500-meter row
15 wall ball shots, 14#/10#, 10’ target
15 burpees

Rest 3:00

3 rounds
400-meter run
15 thrusters, 55#/45#
15 burpees

Novice:
3 rounds
300-meter row
12 wall ball shots, 10#/8#, 9’ target
12 burpees

Rest 3:00

3 rounds
400-meter run
12 thrusters, 35#/25#
12 burpees

Elementary:
3 rounds
200-meter run
12 thrusters, unloaded-10#
8 burpees

Preschool:
3 rounds
5-meter army crawl
5 thrusters, unloaded
5-meter angry gorilla walk
5 burpees
5-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
30-second L-sit hold
20 butterfly sit-ups

Elementary:
2x
10 supermen
10 sit-ups

Preschool:
2x
5 supermen
5 sit-ups
Posted by Jeff Martin on 11/19

Thursday, November 21, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Tahlequah

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
200-meter jog => 200-meter run => 200-meter sprint

Elementary and Preschool:
3x, rest 1:00 in between
25- or 50-meter sprint

WOD –
Varsity:
10 rounds
1:00 AMRAP of Cindy
1:00 plank hold

Junior Varsity:
8 rounds
1:00 AMRAP of Cindy
1:00 plank hold

Novice:
6 rounds
1:00 AMRAP of Cindy
1:00 plank hold

Elementary:
3 rounds
1:00 AMRAP:
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats
1:00 plank hold

Preschool:
3 rounds
2 monkey hangs => 5-meter bear crawl
3 push-ups => 5-meter walking lunge
4 squats => 2 forward rolls
Max plank hold

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs
Knees-to-elbows

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

Preschool:
5:00
Rope climbing practice

Posted by Jeff Martin on 11/20

Friday, November 22, 2013

The Teen Gauntlet
CrossFit Kids action

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 PVC good mornings => 10 squats => 10 mountain climbers => 3 precision jumps => 10 one-legged side-to-side hops, each leg => handstand walk or bear crawl => 2 forward rolls => 100-meter run

Elementary and Preschool:
3x or 5:00
5-10 squats => 5-10 mountain climbers => 2 precision jumps => 5-10 one-legged side-to-side hops, each leg => bear crawl => 2 forward rolls => 25-50-meter run

WOD –
Varsity:
3:00 AMRAP
Double-unders
3:00 AMRAP
Power clean and jerks, 155#/105#
3:00 AMRAP
Burpees to 6” target

Junior Varsity:
3:00 AMRAP
Double-unders
3:00 AMRAP
Power clean and jerks, 75#/55#
3:00 AMRAP
Burpees to 6” target

Novice:
3:00 AMRAP
Double-unders
3:00 AMRAP
Power clean and jerks, 55#/45#
3:00 AMRAP
Burpees to 6” target

Elementary:
3:00 AMRAP
Double-unders or single-unders
2:00 AMRAP
Power clean and push presses, unloaded-10#
1:00 AMRAP
Burpees

Preschool:
3 rounds
3 broad jumps
5-meter skip
3 dip-shrug-drop-stands
5-meter skip
3 vertical jumps with a two-handed reach

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Focus work: GHD sit-ups and glute-ham raises

Elementary:
2x
10 sit-ups
10 walking lunges

Preschool:
2x
5 sit-ups => 3 logrolls => 5 walking lunges
Posted by Jeff Martin on 11/21

Saturday, November 23, 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
"Arcane"

Solve:
4 chocolates are distributed among 5 girls. In how many ways can the chocolates be distributed if no girls gets more than one chocolate?

Read:
Top 10: Signs a Young Athlete May Be Injured
Posted by Jeff Martin on 11/22

Sunday, November 24, 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 => 5 perfect squats => 5 perfect push-ups => 5 strict pull-ups => 10 one-legged hop on a low box or curb, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => 3-5 super-slow squats => 3-5 push-ups => 2-4 monkey hangs => 5-10 one-legged hops, each leg => 25-meter skip => 25-meter side shuffle

WOD –
Varsity:
10:00 AMRAP
With a 40#/35# dumbbell
5 one-arm snatches
5 one-arm overhead lunges
5 one-arm Russian squats (bell hanging at side in suitcase carry fashion)
100-meter run
Switch arms

Junior Varsity:
10:00 AMRAP
With a 30#/25# dumbbell
5 one-arm snatches
5 one-arm overhead lunges
5 one-arm Russian squats (bell hanging at side in suitcase carry fashion)
100-meter run
Switch arms

Novice:
10:00 AMRAP
With a 20#/15# dumbbell
5 one-arm snatches
5 one-arm overhead lunges
5 one-arm Russian squats (bell hanging at side in suitcase carry fashion)
100-meter run
Switch arms

Elementary:
10:00 AMRAP
Unloaded-5# dumbbells
5 one-arm power clean
5 one-arm front rack lunges
10 squats
50-meter run
Switch arms

Preschool:
5:00 AMRAP
5-meter duck walk
3 dip-shrug-drop-stands
5-meter alligator crawl
3 lunges
5-meter bunny hop
3 squats
5-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 good mornings, PVC-45# bar
0:30 in L-sit
10 sit-ups

Elementary:
2x
10 supermen
10 sit-ups

Preschool:
5:00
5 jumping jacks
5 supermen
Posted by Jeff Martin on 11/23

Monday, November 25, 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
10 jumping jacks => 10 PVC pass-throughs => balance beam pass => 10 squats => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => balance beam => army crawl => balance beam => bear crawl => balance beam => 10 jumping jacks => speed ladder => 10-meter skip => 10-meter bunny hop

WOD –
Varsity:
10-8-6-4-2
Push presses, 135#/95#
Handstand push-ups
Strict pull-ups

Junior Varsity:
10-8-6-4-2
Push presses, 65#/55#
Handstand push-ups
Strict pull-ups

Novice:
10-8-6-4-2
Push presses, 45#/35#
Handstand push-ups
5-4-3-2-1
Strict pull-ups

Elementary:
5 rounds
6 push presses, unloaded-10#
6 push-ups
6 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
5 push presses, unloaded
Up and over the plyo-box snake
5 push-ups
Up and over the plyo-box snake
5-second bar hang

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Practice skin-the-cats, levers, ice cream makers
Then
Mobility w/shoulder focus

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 11/24

Tuesday, November 26,  2013

CrossFit Kids
CrossFit Kids action

Bridger CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 5 perfect squats => 5-meter inch worm => 5 perfect squats => 2 cartwheels => agility course => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5-10 PVC pass-throughs => 5-10 jumping jacks => 3-5 super-slow squats => 3-5-meter inch worm => 3-5 super-slow squats => 1-2 cartwheels => basic dot drill x 10 => 25-50-meter run

WOD –
Varsity:
7:00 AMRAP
7 hang power snatches, 95#/65#
7 overhead squats, 95#/65#
7 burpees

Junior Varsity:
7:00 AMRAP
7 hang power snatches, 55#/45#
7 overhead squats, 55#/45#
7 burpees

Novice:
7:00 AMRAP
7 hang power snatches, 35#/25#
7 overhead squats, 35#/25#
7 burpees

Elementary:
7:00 AMRAP
7 hang power cleans, unloaded-10#
7 front squats, unloaded-10#
7 burpees

Preschool:
5:00 AMRAP
3 hang power cleans, unloaded
Forward roll
3 front squats, unloaded
Broad jump
3 burpees

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

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

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 11/25

Wednesday, November 27, 2013

CrossFit Kids TEENS
CrossFit Kids action

Rancho CrossFit - Las Vegas High School

CrossFit Kids Homework
Define:
Oligarchy

Solve:
3 1/2 - 2 1/6


Posted by Jeff Martin on 11/26

Thursday, November 28, 2013

CrossFit Kids- Teens
CrossFit Kids action

CrossFit Waratah Campus

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
25 jumping jacks => 3 cartwheels => 5 tuck jumps => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 1-2 cartwheels => 3-5 tuck jumps => 15-25-meter high-knee skip => 15-25-meter aside shuffle

WOD –
Varsity:
3 x 6:00 AMRAPs, rest 2:00
3 broad jumps
15 double-unders
5 shoulder presses, 75#/55#

Junior Varsity:
3 x 6:00 AMRAPs, rest 2:00
3 broad jumps
15 double-unders
5 shoulder presses, 45#/35#

Novice:
3 x 6:00 AMRAPs, rest 2:00
3 broad jumps
15 double-unders
5 shoulder presses, 25#/15#

Elementary:
2 x 5:00 AMRAPs, rest 2:00
2 broad jumps
10 double-unders or single-unders
5 shoulder presses, unloaded-10#

Preschool:
5:00 AMRAP
Broad jump => forward roll
5 side-to-side hops
5 press up the sky, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand walk gymkhana
15 toes-to-bar

Mobility with shoulder focus

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 11/27

Friday, November 29, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Stafford

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Alligator crawl => bear crawl => army crawl => dip walk => basic dot drill x 10 => 200-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => forward roll => bear crawl => forward roll => army crawl => forward roll => hopscotch pass => 50-meter run

WOD –
Varsity:
5 rounds
6 front squats, 115#/75#
8 pull-ups
400-meter run

Junior Varsity:
5 rounds
6 front squats, 65#/55#
8 pull-ups
400-meter run

Novice:
4 rounds
6 front squats, 45#/35#
8 pull-ups
400-meter run

Elementary:
4 rounds
5 front squats, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
3 rounds
4 front squats, unloaded
3-meter bunny hop
4 monkey hangs
2-meter log roll

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

Elementary:
5:00-10:00
Jump rope practice

Preschool:
5:00
Hop over hurdles, forward and backward/side-to-side
Posted by Jeff Martin on 11/28

Saturday, November 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:
800-meter run
10 lateral lunges => pigeon stretch => bottom of the squat
800-meter run
10 lateral lunges => Spiderman stretch => bottom of the squat

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 2 forward rolls => balance beam => precision jump => 5 super-slow squats => 5-10 vertical jumps => bear crawl

WOD –
Varsity:
10:00 AMRAP
9 toes-to-bar
12 dumbbell walking lunges, 35#/30#
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
9 toes-to-bar
12 dumbbell walking lunges, 25#/20#
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
7 toes-to-bar
11 dumbbell walking lunges, 20#/15#
13 box jumps, 20”

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
8 walking lunges, unloaded-5#
10 box jumps, 12”-24”

Preschool:
5:00 AMRAP
4 knee raises
4 walking lunges
4 box jumps, 10”-12”
4 walking lunges

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
0:30 L-sit
10 Turkish get-ups

Elementary:
2x
10 sit-ups
10 hollow rocks

Preschool:
10 sit-ups


Posted by Jeff Martin on 11/29

Sunday, December 1, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Teens Waratah Campus

CrossFit Kids Homework
Define:
"Confluence"

Solve:
Find (2i x 9i)
Posted by Jeff Martin on 11/30

 




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