Category Archives: CFHR Kids Blog

Tuesday October 10, 2017

  • Warm up
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
    • 1 Line sprint
    • Mobility
  • Skill
    • Kettlebell
  • WOD:  9 AMRAP
    • 100 Meter Run
    • 9 Kettlebell Swings
    • 9 Goblet Squats
  • Game
    • Teens choice

Tuesday September 26, 2017

  • Warm up
    • 100m run
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Skill
    • Kettlebell Swing
  • WOD:  8 AMRAP
    • 20 Air Squats
    • 200 Meter Run
    • 20 Kettlebell Swings
  • Game
    • Handball

Tuesday September 12, 2017

  • Warm up
    • 200 Meter Run
    • 10 Air Squats
    • 10 Spidermans
    • 10 Push-up to Down Dog
    • 10 Medicine Ball Squats
    • 10 Medicine Ball Deadlifts
    • 10 Medicine Ball Push Press
  • Skill
    • Wallball
  • WOD:
    • 200 Meter Run
    • 20 Wallballs
    • 200 Meter Run
    • 10 Burpees
    • 200 Meter Run
    • 20 Wallballs
  • Game
    • Teens Choice

Thursday September 7, 2017

  • Warm up
    • 200 Meter Run
    • :Lateral Hops over Barbell
    • Active Samson
    • Knuckle Drags
    • Active Spidermans
    • Air Squats
    • Cossack Squats
    • 200 Meter Run
  • Skill
    • Deadlift
  • WOD: 12 Amrap
    • 60 Double Unders
    • 20m  Walking Lunge
    • 15 Deadlifts
  • Game
    • Teens Choice

Tuesday September 5, 2017

  • Warm up
    • Quad Stretch
    • Knee to Chest
    • Solider Kicks
    • Cradle Stretch
    • Side Lunge
    • Walking Samson
    • Walking Spiderman
    • 3 Air Squats + Broad Jump
    • Toe Walk
    • Heel Walk
    • Side Shuffle
    • High Knees
    • Butt Kickers
  • Skill
    • dball slam
  • WOD: 8 Amrap
    • 400 Meter Run
    • 8 Burpees
    • 5 dball slam
  • Game
    • Teens Choice

Thursday September 1, 2017

  • Warm up
    • Agility Ladder
    • then
    • Quad Stretch
    • Knee to Chest
    • Side Lunge
    • Cradle Stretch
    • Walking Samson
    • Walking Spiderman
    • Soldier Kicks
    • Toe Walk
    • Heel Walk
  • Skill
    • Deadlift
  • WOD:
    • Build to a heavy single
    • Then
    • 5 Rounds
      • 5 Deadlifts
      • 5 Abmat Sit ups
  • Game
    • Teens Choice

Tuesday August 29, 2017

  • Warm up
    • Active Spidermans
    • Active Samson
    • Air Squats
    • Push-up to Down Dog
    • Cossack Squats
    • PVC Pass Throughs
  • Skill
    • Power Snatch
  • WOD:  15-12-9
    • Burpees
    • Ring Rows
    • Power Snatch
  • Game
    • Teens Choice (no dodgeball)

Thursday August 24, 2017

  • Warm up
    • Agility ladder
    • Then
    • 10 Push-ups to Down Dog
    • 10 Air Squats
    • 10 Active Spiderman’s (5/leg)
    • 10 Active Pigeon’s (5/leg)
    • 5 Walkouts
  • Skill
    • Front Squat
  • WOD:   3 Rounds:
    • 10 Chest to Bar Pull-Ups
    • 10 Front Squats
    • 10 Burpees
  • Game
    • Teens Choice

Tuesday August 22, 2017

  • Warm up
    • Agility Ladder
    • then
    • 20 second rotations:
    • Jumping Jacks
    • Knee to Chest
    • Quad Stretch
    • Soldier Kicks
    • Active Samson
    • Active Spidermans
  • Skill
    • Power Snatch
  • WOD: 4 Rounds
    • 15 Power snatch
    • 50 Double Unders
  • Game
    • 4 Square

Thursday August 17, 2017

  • Warm up
    • Agility Ladder
    • then
    • 20 second rotations:
    • Jumping Jacks
    • Knee to Chest
    • Quad Stretch
    • Soldier Kicks
    • Active Samson
    • Active Spidermans
  • Skill
    • Deadlift
  • WOD: For Time
    • 20 Deadlifts 
    • 40 Wall Balls 
    • 400m Run
  • Game
    • 4 Square

Tuesday August 15, 2017

  • Warm up
    • :45 seconds slow row (feet on top of straps)
    • :45 seconds active spidermans
    • :30 seconds slow row
    • :30 seconds active samson
    • :20 seconds medium row
    • :20 seconds air squats
    • :15 seconds hard row
    • :15 seconds push-ups
  • Skill
    • Rowing
  • WOD:  21-15-9
    • Row cal
    • Erg Burpee
  • Game
    • Teens Choice