http://www.crossfitkids.com/index.php CrossFit Kids - Forging the Future of Fitness en Jeff.crossfitbrandx@gmail.com Copyright 2013 2013-05-23T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/thursday_may_23rd_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/thursday_may_23rd_2013/#When:01:00Z CrossFit Kids



CrossFit For HOPE

CrossFit Kids Homework
Define:
Novel

Solve:
4 x 3 + 1 + (1 X 8/4) = ?]]> 2013-05-23T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/wednesday_may_22nd_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/wednesday_may_22nd_2013/#When:00:59Z CrossFit Kids



CrossFit Kids Rochester

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 => 2 cartwheels => 3 strict pull-ups => 5 squats => bear crawl => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 2 cartwheels => 4 monkey hangs => 5 squats => bear crawl => 3 broad jumps => 50-meter run

WOD –
Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 275#/185#
2 muscle-ups
3 squat cleans, 155#/105
4 handstand push-ups

Junior Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 135#/95#
2 muscle-ups
3 squat cleans, 75#/55
4 handstand push-ups

Novice:
“Son of Kong”
8:00 AMRAP
1 deadlift, 75#/55#
2 muscle-ups OR 2 strict pull-ups and 2 dips
3 squat cleans, 45#/35
4 handstand push-ups OR 4 wall walk-ups

Elementary:
10:00 AMRAP
1 deadlift, unloaded-10#
2 ring rows AND 2 jump-to-support with 2-second holds
3 power cleans INTO front squats, unloaded-10#
4 wall walk-ups

Preschool:
5:00 AMRAP
2 deadlift, unloaded
2 ring rows
2 power cleans INTO front squats, unloaded
2 wall walk-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
6:00 EMOM
Rope climbs (Varsity should attempt legless climbs)

Elementary and Preschool:
5:00-10:00
Rope climbing practice
]]> 2013-05-22T00:59+00:00 http://www.crossfitkids.com/index.php/Workouts/tuesday_may_21st_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/tuesday_may_21st_2013/#When:01:00Z 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
Bear crawl => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 perfect squats => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 super-slow squats => 25-meter high-knee skip => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
8 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
6 pull-ups (progressions or assisted okay)
100-meter run

Preschool:
5:00 AMRAP
4 hand-release push-ups
25-meter run
4 monkey hangs
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
2 x max set handstand push-ups

Elementary and Preschool:
5:00-10:00
L-sit practice
Wall walk-up practice
]]> 2013-05-21T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/monday_may_20th_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/monday_may_20th_2013/#When:01:00Z CrossFit Kids



Adventure 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
4 x 25-meter shuttle run

Elementary and Preschool:
3x
4 x 25-meter shuttle run

WOD –
Varsity:
Thruster (95#/65#)/box jump (24”/20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Junior Varsity:
Thruster (55#/45#)/box jump (24”/20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Novice:
Thruster (35#/25#)/box jump (20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Elementary:
Thruster (unloaded-10#)/box jump (12”-24”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Preschool:
Thruster (unloaded)/box jump (10”-12”) ladder
Time cap 6:00
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max set strict pull-ups

Elementary and Preschool:
2x
Max set pull-ups or monkey hangs
]]> 2013-05-20T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/sunday_may_19th_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/sunday_may_19th_2013/#When:01:00Z CrossFit Kids


CrossFit Kids Initiative: Hope Floats


CrossFit Kids Homework
Define:
Aver

Solve:
The difference of two numbers is 15 and one-fifth of their sum is 9. What are the two numbers?
]]> 2013-05-19T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/saturday_may_18th_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/saturday_may_18th_2013/#When:01:00Z CrossFit Kids


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 squats => 10 mountain climbers => 3 broad jumps => balance beam traverse => basic dot drill x 10 => 10 PVC pass-throughs => couch stretch => pigeon stretch

Elementary and Preschool:
3x or 5:00
10 squats => 10 mountain climbers => 3 broad jumps => balance beam traverse => basic dot drill x 10 => 2 monkey hangs => 3 push-ups => 2 monkey hangs

WOD –
Varsity:
5 rounds
250-meter row
5 back squats, 225#/165#
200-meter run

Junior Varsity:
5 rounds
250-meter row
5 back squats, 95#/65#
200-meter run

Novice:
5 rounds
250-meter row
5 back squats, 65#/45#
200-meter run

Elementary:
5 rounds
100-meter row
5 front squats, unloaded-10#
100-meter run

Preschool:
3 rounds
5 sumo deadlift high pulls, unloaded
5 front squats, unloaded
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
100 double-unders for time

Elementary and Preschool:
50 double-unders or singles-unders for time
Or
3x
10 side-to-side hops
Rest 1:00
]]> 2013-05-18T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/friday_may_17th_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/friday_may_17th_2013/#When:01:00Z CrossFit Kids


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
10 jumping jacks => 10-second bar hang => bear crawl => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 5-10-second bar hang => bear crawl => 2 forward rolls => bear crawl => 5 one-legged side-to-side hops, each leg => 50-meter run

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
4 ring dips
6 chest-to-bar pull-ups
4 x 25-meter shuttle run

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
4 ring dips
6 chest-to-bar pull-ups
4 x 25-meter shuttle run

Novice:
4 x 4:00 AMRAPs, rest 2:00 in between
4 bar dips
6 pull-ups
4 x 25-meter shuttle run

Elementary:
3 x 4:00 AMRAPs, rest 2:00 in between
4 burpees
6 pull-ups (progressions or assisted okay)
4 x 12.5-meter shuttle run

Preschool:
2 x 4:00 AMRAPs, rest 2:00 in between
4 burpees
4 monkey hangs
4 x 8-meter shuttle run

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

Elementary and Preschool:
3x
5 knees-to-elbows or knee raises
10 supermen
]]> 2013-05-17T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/thursday_may_16th_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/thursday_may_16th_2013/#When:01:00Z CrossFit Kids


CrossFit Kids Initiative: Brains

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 => 2 cartwheels => speed ladder => 5 perfect squats => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
5 super-slow squats => bear crawl => 2 cartwheels => speed ladder => 5 super-slow squats => 12-meter side shuffle => 180-degree turn => 12-meter side shuffle => 25-meter palm kickers

WOD –
Varsity:
7:00 AMRAP
10 thrusters, 75#/55#
10 box jumps, 24”/20”

Junior Varsity:
7:00 AMRAP
10 thrusters, 45#/35#
10 box jumps, 24”/20”

Novice:
7:00 AMRAP
10 thrusters, 25#/15#
10 box jumps, 20”

Elementary:
7:00 AMRAP
10 thrusters, unloaded-10#
10 box jumps, 12”-24”

Preschool:
4:00 AMRAP
5 thrusters, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max 15’ rope climbs in 2:00

Elementary and Preschool:
Max rope climbs or beginner rope climbs in 2:00
Or
Rope climbing practice
]]> 2013-05-16T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/wednesday_may_15th_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/wednesday_may_15th_2013/#When:01:00Z CrossFit Kids



CrossFit Kids Homework
Define:
Filibuster

Solve:
By how much is three fifths of 350 greater than four sevenths of 210?

Read:
Why CrossFit is for Every Kid
-Breaking Muscle-]]> 2013-05-15T01:00+00:00 http://www.crossfitkids.com/index.php/Workouts/tuesday_may_14th_2013/ http://www.crossfitkids.com/index.php/Workoutsindex/tuesday_may_14th_2013/#When:01:00Z 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
Alligator crawl => 2 forward rolls => bear crawl balance beam traverse => dip walk => 200-meter run => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Alligator crawl => 2 forward rolls => bear crawl balance beam traverse => dip walk => 100-meter run => 3 broad jumps

WOD –
Varsity:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 35#/30# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Junior Varsity:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 25#/20# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Novice:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 20#/15# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Elementary:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, unloaded-10# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Preschool:
½ Tabata Protocol
Overhead, one-arm lunge step, unloaded (switch arms every cycle)

Rest 2:00

½ Tabata Protocol
Squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Jump for max vertical height

Elementary and Preschool:
3x
Jump for max vertical height
]]> 2013-05-14T01:00+00:00