CrossFit Kids - WOD

CrossFit Kids May 22, 2013

Tuesday, 21 May 2013 22:57 Written by Coach Aline 0 Comments

22-May

Warm It Up!!

3 rounds of:

100m run

10 squat (to ball if necessary)

10 jump rope

10 mountain climbers

Game: Partner up and see who can

do max burpees in 1 minute

Skills: bar muscle up holds

5 sets of holds at 8 seconds each

cart wheels, fwd rolls, hand stand holds

AMRAP 2:

a) max calorie row

b) Varsity: 10 burpees, 10 squats

Junior Varsity: 7 burpees, 7 squats (to ball if necessary)

pip squeaks: 4 burpees, 4 squats (to ball if necessary)

c) Varsity: 7 pull ups, 7 hand release push ups

Junior Varsity: 5 pull ups, 5 hand release push ups

pip squeaks: 4 monkey hangs, 4 push ups

d) Varsity: 10 KBS (25/15), 10 ABMAT situps

Junior Varsity: 7 KBS (20/10), 7 ABMAT situps

pip squeaks: 4 KBS, 4 sit ups

*Rest 90 seconds in between sets

CrossFit Boynton Beach CF Kids / Teens Thursday 5/16/13

Wednesday, 15 May 2013 20:00 Written by Coach Aline 0 Comments

In honor of our coaches competing at the CrossFit Regionals

NO CLASS ON SATURDAY 5/18

Warm Up: Partners

Burpees / Tire Jumps x 3-4 rounds of 10 tire jumps while partner burpees

Stretch / mobility / skill: army crawl, forward rolls, bear crawls, wall walks, push ups / dips

rope climbs

Review Snatch work up to 5×5 HPS

Then 20 reps of 50% Max HPS

WOD:

Varsity: 13 min AMRAP

10 HPS (55/33)

100m Run

10 T2B

20 D/Us (sub 40 singles)

1 Rope Climb – Can be done at any time during the round

JV: 13 min AMRAP

8 HPS (33/11)

100m Run

8 K2E

15 D/U (sub 30 singles)

1 Rope Climb – Can be done at any time during the round

PipSqueaks 5-7min amrap)

5 HPS (unloaded/empty training bar or pvc)

50m run

5 monkey hangs (each arm)

5-10 jump ropes

1 Rope Climb – Can be done at any time during the round

CrossFit Boynton Beach CF Kids / Teens Wed 5/15/13

Tuesday, 14 May 2013 23:18 Written by Coach Aline 0 Comments

In honor of our coaches competing at the CrossFit Regionals

NO CLASS ON SATURDAY 5/18

Warm Up

100m run while partner jumps rope

5 rounds

Review / Technique

WTF, Wall Climbs, HS, HS Walks

Pull Up Progression / Rope Climbs

Front Squat 5×5

WOD: 7 RFT

Varsity: (50% of 5RM)

7 Burpees

6 FS

5 Pull Ups

4 WTF

JV: (50% of 5RM) 7 RFT

4 Burpees

4 FS

4 Pull UPs

4 WTF

PipSqueaks: Unloaded or Medball

WOD: 5 – 7 min AMRAP

5 Burpees

5 Squats

5 K2E

Bonus:

(Pipsqueaks): Max Rep Unbroken Mountain Climbers

JV/Varsity: Max Rep Burpees in 1 minute

CrossFit Boynton Beach CF Teens Saturday 5/11/13

Thursday, 09 May 2013 20:00 Written by Coach Aline 0 Comments

Warm Up:

1000m row/800m run

Dynamic stretch

Skill Work: Front Squats

Work to heavy double

Suggested rep scheme:

10-8-5-3-2-2-2-2-2…

WOD: 7 RFT

7 Front Squats (50% of 2RM)

7 T2B

100m Run

CrossFit Boynton Beach CF Kids / Teens 5/9/2013

Wednesday, 08 May 2013 20:00 Written by Coach Aline 0 Comments

Warm Up:

Pipsqueaks:

4 rounds of (max 7 mins)

50m row/run

5 push ups

5 pull ups

5 squats

JV/Varsity:

4 rounds of (max 7 mins)

100m row/run

7 push ups

7 pull ups

7 squats

dynamic stretch

skillz: dips, skin the cat, monkey crawl around cage,

T2B, K2E, Bar Muscle Up holds 3 sets of 30 secs

JV/Varsity: Hang Cleans work up to 65/42/ (JV Dumbbells 20/10)

WOD:

Pipsqueaks: 3 rounds (max 7 mins)

1 Rope Climb (sub 2:1 plank descends)

5 sit ups

10 Squats

15 Mountain climbers

20 Jumping Jacks

JV/Varsity: 4 RFT

1 Rope Climb* (sub 2:1 plank descends)

5 T2B / K2E

10 Jumping Squats

15 Hang Cleans (65/42 (JV Dumbbells 20/10)

20 Double Unders (scale 40 singles)

Cash out: 400m Run (JV/Varsity only)

*Rope climb may be performed at any time during round

CrossFit Boynton Beach CF Kids / Teens 5/7/2013 5:00pm

Tuesday, 07 May 2013 22:17 Written by Coach Aline 0 Comments

Warm Up:

400m row/run

dynamic stretch

Team sled push 50m

20 mountain climbers x 3 rounds

(Varsity 30# sled, 20 mc)

(JV empty sled, 10mc)

skills!

setup 2 mats:

army crawl, bear crawl, forward rolls, back rolls,

burpee broad jumps, cartwheels

game: superman to hollow body rolls, plank wars

Review: THRUSTERS (JV: dumbbell thrusters)

Pipsqueaks: Air thrusters

Varsity: Barbell thrusters

Squat to ball if necessary

WOD:

Varsity: 21-15-9

Thrusters

Burpees

JV: 15-12-9

Thrusters

Burpees

Pipsqueaks:

3 rounds of 10 each

Thrusters

Burpees

CrossFit Boynton Beach CrossFit Teens May 4, 2013

Friday, 03 May 2013 20:00 Written by Coach Aline 0 Comments

CF Teens

Warm Up:

400m row

dynamic stretch

A) 500m Row for time

Skill: Thruster

Take 15 mins to find 1RM

Start with empty bar, weight on heels!

suggested rep scheme:

10-8-6-4-2-1-1-1-1

WOD:

21-18-15-12-9-6-3

Thrusters (53/33)

Pull Ups

100m run after each set

Cash out: max sit ups in 1 minute

CrossFit Boynton Beach CFKids/Teens 5pm 5/2/2013

Wednesday, 01 May 2013 20:00 Written by Coach Aline 0 Comments

Warm Up:

400m run with medball (everyone get their own)

then 3 rounds of:

10 mountain climbers

8 squat to medball

6 burpees

Highest Burpee Box Jump

HSPU progression

Monkey hang/crawl/tarzan around bar

skill work: Clean & Jerk

10-15 mins to find 1rm

little kids use dumb bells, work 3 sets of 5, from the hang

WOD: 7 RFT:

3 HSPU

5 Push Jerk (no more than 50% of max)

7 burpee box jump

Cash out:

Game: dodge ball

Red ball: 10 air thrusters

blue ball: 10 burpees

yellow ball: 10 mountain climbers

green ball: 10 air squats

CrossFit Boynton Beach CF Kids/Teens Wed 5/1/2013 5:00pm

Tuesday, 30 April 2013 22:10 Written by Coach Aline 0 Comments

MEGA GROUP

Warm Up

400m row, group stretch, then:

50 m partner shuttle run

Partner does jump rope while other partner runs shuttle

10m increments, 1 hand touch

3-4 mins warmup

Skill:

set 2 mats up: cart wheels, forward rolls, log rolls,

rocket squats (squat low, roll on back, then back to feet without touching hands to the ground, stand)

one arm snatch (CF Kids unloaded – 8#; Teens (8-20#)

WOD: (courtesy of Brand X website)

CF KIDS

2 x 5:00 AMRAPs, rest 2:00 in between

6 one-arm power snatches, each arm, unloaded-8# dumbbell

6 pull-ups (progressions or assisted okay)

12 double-unders or single-unders

CF TEENS

3 x 5:00 AMRAPs, rest 2:00 in between

6 one-arm power snatches, each arm, 20#/15# dumbbell

8 pull-ups

16 double-unders / SCALE 32 Singles

cash out: 1 min plank hold, 1 min rest, 3 rounds

New Times for CrossFit Kids (Ages 6-12)

Tuesday, 30 April 2013 11:53 Written by Coach Aline 0 Comments

Starting Tomorrow, May 1st, CrossFit Kids and CrossFit Teens will run concurrently, at 5pm. THERE WILL NO LONGER BE A 4pm CLASS.

Not to worry, there will be 2 coaches on, so they will not be in each other’s way.

BEGINNING JUNE 10th for Summer we will offer the CROSSFIT KIDS AND CROSSFIT TEENS CLASSES MONDAY, WEDNESDAY, and FRIDAY at 10:00am. There will no longer be an 11am class on Saturday for the teens until the school season starts again in August. This schedule will carry through Friday August 16th. We’ll reassess the schedule at that time.

Now’s a great time to get your kids moving through the summer! Get signed up, we have discount pricing for kids of members! Please call or email me at CrossFitBoyntonBeach@gmail.com with any questions.

Thanks!

Coach Aline – 561-312-3951