Category: CrossFit Kids

Warm-up 100 meter run 10 one legged side to side hops 10 squats 10 push ups Metcon TEAM THUNDERDOME 250 meter row 2 rope climbs 4 push ups 6 kettle bell swings 8 sit ups 10 burpees 250 meter row 10 burpees 8 sit ups 6 kettle bell swings 4 push ups 2 rope climbs […]

Gymnastics Pull up review -Banded -Jumping -Strict Weightlifting Back Squat 12×2- coach loaded bar WOD 4 Rounds 10 back squats -15/25 lbs 10 bar hop burpees 10 weighted lunges (L+R=2) Extra Credit partner med ball sit ups 30 for each partner  

Skill Review Press review Strict Press Push press Push Jerk Split Jerk Weightlifting Strict press 3×4 Push press 4×4 Split Jerk 4×4 Metcon 3 Rounds NTF (Not for Time) 10 Split Jerks 10 dips 10 box jumps Extra Credit 30 Kettlebell side bends (15 each side)      

Warm-up Squat Review Air Squat Front Squat Back Squat Overhead Squat WOD Little Rowing “Nancy” 4 Rounds 200 m row 10 OHS Game Return to Plank Wars! Rope Climb Races Extra Credit Hand stand Holds  

Squat Review Air Squat Front Squat Back Squat Overhead Squat WOD Little rowing Nancy 4 Rounds 200 m row 10 OHS Game Return to Plank Wars! Rope Climb Races Hand Stand Holds   CrossFit Kids is Back! Monday 4:30pm CrossFit Teens Tuesday 4:30pm CrossFit Pre-Teens Thursday 4:30pm CrossFit Teens & Pre-Teens

Thanksgiving Holiday Schedule No CrossFit Teens and Pre-Teens Class until 12.1.14 Winter CrossFit Kids Schedule Starts Monday 12.1.14 @ CFML Monday – 4:30pm CrossFit Teens Tuesday – 4:30pm CrossFit Pre-Teens Thursday – 4:30pm CrossFit Teens & Pre-Teens

Warm Up! DESERT ISLAND OBSTACLE!travel to the desert island by hopping 5 Squat to med ball 4 Vertical leaps 3 jumping pull ups 2 Forward/Log Rolls 1 Burpee Skill Review: The Squat family! Squat Front Squat Back Squat Overhead Squat Game WOD THE MOVEMENTS SCAVENGER HUNT!!! Read the clues, figure out the movement Perform each […]

 Warm Up 3 Rounds 5 Paused squats 3 Broad jump burpees 5 Lunge and claps bear crawl down crab walk back Skill Review Thruster Pull up WOD 2 MINUTE AMRAP 7 Thrusters 7 Pull Ups 1 MINUTE REST 2 MINUTE AMRAP 5 Thrusters 5 Pull Ups 1 MINUTE REST 2 MINUTE AMRAP 3 Thrusters 3 […]