Category Archives: CFHR Kids Blog

Tuesday June 27, 2017

  • Kids
    • Warm up:  
      • Simon says
    • Skill work:
      • Push press
    • WOD: AMRAP
      • 5 Push press
      • 5 Toes to Bar
    • Game:
  • Teens
    • Warm up:  
      • Partner row 40 cal – switch every 10 cal
    • SKILL:
      • Pullups
    • WOD:  For time
      • 10-9-8-7-6-5-4-3-2-1
        • Wallballs
      • 1-2-3-4-5-6-7-8-9-10
        • Pull-ups
    • Game
      • 4 Square

Thursday June 22, 2017

  • Kids
    • Warm up
      • Agility Ladder/Hurdles
    • Skill Focus
      • Wall walk
    • WOD: AMRAP
      • 3 Wall walks
      • 10m Sprint
      • 10m Walking lunge
    • Game
  • Teens
    • Warm up
      • Agility Ladder/Hurdles
      • Then
      • 2x through
        • 10 Squats
        • 10 Tuck Jumps
        • 10 Sit Ups
        • 10 Push Ups
    • Skill Focus
      • Dumbbell Snatch
    • WOD:  8-16-24
      • Dumbbell Snatches (alternating)
      • Burpee Box Jump Overs
    • Game
      • Dodgeball

Tuesday June 20, 2017

  • Kids
    • Warm up:  3x
      • 10M Log Rolling Burpees (complete 1 log roll every time you hit the deck)
      • 10m Bear crawl
    • Skill work:
      • Static Superman – Hollow (toe assisted)
    • WOD:
      • 10-8-6-4-2
        • Box Jumps
        • Pull ups
    • Challenge:
      • Max broad jump
  • Teens
    • Warm up:  
      • Mixed Tabata of:
        • Squats
        • Tuck Jumps
        • Sit Ups
        • Push Ups
    • SKILL:
      • Front Rack Lunge Steps
    • WOD:
      • As Many Rounds As Possible in 10 Minutes of
      • 15 Toes To Bar
      • 20m DB Front Rack Lunge Steps
    • Game
      • 4 Square

Thursday June 15, 2017

  • Kids
    • Warm up
      • Agility Ladder/Hurdles
    • Skill Focus
      • Monkey hang, deadlift.
    • WOD: Repeat 8 rounds of:
      • 10 seconds of monkey hang
      • 20 seconds of squatting
      • 10 seconds of plank hold
      • 20 seconds of rest
    • Game
      • Swing away
  • Teens
    • Warm up
      • Agility Ladder/Hurdles
    • Skill Focus
      • Push Press
    • WOD:  12-9-6-3
      • DB Push Press
      • Pull Up
    • Challenge
      • Max broad jump

Tuesday June 13, 2017

  • Kids
    • Warm up
      • Obstacle course
    • SKILL:
      • Push Press
    • WOD:  AMRAP in a given time of:
      • 5 push presses
      • 5 broad jumps
      • 5 burpees
      • 1 forward roll
    • GAME:
      • Kids choice
  • Teens
    • Warm up:  3 Rounds of
      • :30 plank
      • 10m walking lunges with twist
      • 10 Slow air squats
      • 20m shuttle sprint
    • SKILL:
      • Jump Rope Practice
    • WOD:  12 min AMRAP:
      • Run 100m
      • 20 Box Jumps
      • 20 Sit Ups
      • 20 Double Under
    • Game
      • 4 square

Tuesday June 6, 2017

  • Kids
    • Warm up
      • 3 Rounds
      • Log roll 10 ft -> Line hop 15 yds -> Roving plank 10 yds -> 5 Jumping squats
    • SKILL:
      • Hot Potato: Each time the potato makes it around the circle, everyone takes one step back. Every time the buzzer goes, do 3 reps of a given movement (plus 1 extra rep for each time the potato got dropped).
    • WOD:
      • Line up facing your partner about 5 feet apart. AMRAP in a given amount of time of the following:
      • Pass the ball back and forth 10 times, taking a step backwards each time you throw.
      • Lunge walk back to the center position
      • 10 mountain climbers.
    • GAME:
      • Dodgeball
  • Teens
    • Warm up
      •  3 Rounds
        • 20 sec Jumping Jacks
        • 20 sec Plank hold
        • 20 sec Side shuffle
    • Skill Focus
      • DBall slam
    • WOD:  3 Rounds
      • 10 DBall slams
      • 20M Bear crawl with ball
    • Game
      • Dball tick tac toe

Thursday June 1, 2017

  • Kids
    • Warm up
      • Plank games
    • Skill Focus
      • Press
    • WOD: AMRAP in a given time of:
      • 6 lunge steps
      • 6 shoulder presses
      • 6 sit-ups
    • Game
      • Kids choice
  • Teens
    • Warm up
      • Agility Ladder/Hurdles
    • Skill Focus
      • Tire flip
    • WOD: 4 Rounds For time
      • 40m Sled drag
      • 10 Tire flips
    • Game
      • 4 square

Tuesday May 30, 2017

  • Kids
    • Warm up
      • “Roll the dice” —use dice to determine how many reps of a given movement to do.
    • Skill Focus
      • Deadlift
    • WOD: AMRAP in a given time of:
      • 5 deadifits
      • 3 pull-ups
      • 1 cartwheel
    • Game
  • Teens
    • Warm up 2x
      • 100m run
      • 10 super slow squats
      • 10 good mornings
      • 10 PVC passthroughs
    • Skill Focus
      • Deadlift
    • WOD:7 min AMRAP:
      • Ascending by 1 rep per round:
        • Deadlift
        • Push Up
        • Lunge Steps
    • Game
      • Pizza delivery

Thursday May 25, 2017

  • Kids
    • Warm up
      • 5 Push Ups-> Forward Rolls
      • 5 Lateral Hops-> Lunge Walk
      • 5 Jumping Squats-> Hurdle Over/Under
      • 5 Sit Ups-> Broad Jumps
    • Skill Focus
      • Tire flip
    • WOD: Amrap
      • 1 Shuttle sprint (down and back)
      • 2 Tire flips
    • Game
      • Target throws
  • Teens
    • Warm up
      • Agility ladder/hurdles
    • Skill Focus
      • Double Unders
    • WOD:  AMRAP in 12 Mins of:
      • 5 Toes to Bar
      • 10 Double Unders/20 Single Unders
      • 15 Air Squat
    • Game
      • 4 square

Tuesday May 23, 2017

  • Kids
    • Warm up
      • Coach Says
    • Skill Focus
      • Stinkbug pushup
    • WOD:  Amrap
      • 5 stinkbug pushups
      • 2 forward rolls
    • Game
      • Knockout
  • Teens
    • Warm up – 2x through:
      • Jog 100m
      • 10 Jumping Squats
      • Inchworm Push Up
      • 10 Sit Ups
      • Lunge Walk
    • Skill Focus
      • Push Press
    • WOD: 5 rounds for time
      • 10 Push Press
      • 5 Burpee Box Jumps
    • Challenge
      • Max broad jump in 3 attempts

Thursday May 18, 2017

  • Kids
    • Warm up practice
      • Cartwheel
      • Front rolls
    • Skill Focus
      • Sumo Deadlift High pull
    • WOD: 5-4-3-2-1
      • Sumo Deadlift High pull
      • 1 Burpee between sets
    • Game
      • Kids choice
  • Teens
    • Warm up
      • Agility ladder/hurdles
    • Skill Focus
      • Deadlift
    • WOD:  For time
      • 21-15-9
        • Deadlift
        • Wallball
        • 10 Lateral bar hops between sets 
    • Game
      • 4 square

Thursday May 11, 2017

  • Kids
    • Warm up
      • Agility ladder
    • Skill Focus
      • Rope get up
    • WOD: Amrap
      • 3 Rope get ups
      • 10m Bear crawl
    • Game
      • Musical med balls
  • Teens
    • Warm up
      • Agility Ladder/Hurdles
    • Skill Focus
      • Tire flip
    • WOD: 4 Rounds For time
      • 40m sled drag
      • 10 Tire flips
    • Game
      • 4 square

Thursday May 4, 2017

  • Kids
    • Warm up
      • Agility ladder
    • Skill Focus
      • Thruster
    • WOD: Amrap
      • 5 Thruster
      • 5 Burpees
    • Game
      • 4 square
  • Teens
    • Warm up
      • Agility Ladder/Hurdles
    • Skill Focus
      • Toes to bar
    • WOD:  For time
      • Buy in:  50 Double under/75 singles
      • Then 3 Rounds:
      • 12 Dball Slams
      • 12 Toes to bar
    • Game
      • 4 square

Tuesday May 2, 2017

  • Kids
    • Warm up
      • Plank Wars
    • Skill Focus
      • Pull-ups
    • WOD: Amrap of “Cindy-ish”
      • 3 Pull-ups
      • 5 Push-ups
      • 7 Air squats
    • Game
  • Teens
    • Warm up – Mixed tabata of:
      • Sit Ups
      • Push Ups
      • Jumping Lunges
      • Kipping Swings
    • Skill Focus
      • Wall walks
    • WOD: 10min Amrap
      • 20m Dumbbell front rack walking lunges
      • 3 Wall walks
    • Game
      • Knockout

Tuesday April 25, 2017

  • Kids
    • Warm up
      • 2 Forward rolls
      • 10m shuttle run
      • 5 super slow squats
    • Skill Focus
      • Air squat
    • WOD: Amrap Crossfit Baseball
      • Home base – 1 forward roll
      • Lunge walk to 2nd base
      • 2nd Base – 2 Tuck jumps
      • Skip to 3rd base
      • 3rd base – 3 Air squats
      • Run to home plate
    • Game
      • Monkey hang challenges
  • Teens
    • Warm up
      • Agility Ladder
    • Skill Focus
      • 4 square 🙂
    • WOD:
      • Four square! The King or Queen gets to name the movement we do when we get out. Coach Erin will choose the reps for each movement.

Thursday April 20, 2017

  • Kids
    • Warm up
      • Agility ladder
    • Skill Focus
      • Push-up
    • WOD: Amrap
      • 10m Broad jump
      • 2 Push-ups
    • Game
      • Kids Choice
  • Teens
    • Warm up
      • Agility Ladder
    • Skill Focus
      • Power clean
    • WOD: 4 rounds
      • 5 AAB Cals
      • 7 Push-ups
      • 9 Power cleans
    • Game
      • 4 square

Tuesday April 18, 2017

  • Kids
    • Warm up
      • Freeze tag
    • Skill Focus
      • Air squat
    • WOD:
      • 9 Air Squats
      • 6 Burpees
      • 3 Pull-ups
    • Challenge
      • Max PVC jump
  • Teens
    • Warm up 2x
      • :30 plank hold
      • 10 Good mornings
      • :30 lateral line hops
      • 10 tuck jumps
    • Skill Focus
      • KBS
    • WOD: 10min Amrap
      • 10 Box jumps
      • 10 KBS
      • 10 Burpees
    • Challenge
      • 3 attempts to find Max vertical jump