Category Archives: CFHR Kids Blog

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

Thursday August 10, 2017

  • Warm up
    • Agility Ladder
    • Then
    • High Kicks
    • Butt Kicks
    • Inchworm
    • High Knees
  • Skill
    • Kettlebell Swing
  • WOD:21-15-9
    • Kettlebell Swings 
    • Burpees
    • 100m Run
  • Game
    • 4 Square

Tuesday August 8, 2017

  • Warm up
    • 10 Air Squats
    • 10 Spidermans (5/leg)
    • 5 Walkouts
  • Skill
    • Dball ground to shoulder
  • WOD:  3 Rounds:
    • 28 Air Squats
    • 14 Dball ground to shoulder
    • 7 Pull-Ups
  • Game
    • Handball

Tuesday August 1, 2017

  • Warm up
    • Light Jog + Side Shuffle facing in
    • Light Jog + Side Shuffle facing out
    • Light Jog + Butt Kicks
    • Light Jog + High Knees
  • Skill
    • Deadlift
  • WOD: AMRAP 8
    • 1 Shuttle Sprint
    • 10 Sit-ups
    • 10 Deadlifts
  • Game
    • Pizza delivery

Thursday July 27, 2017

  • Warm up
    • Agility Hurdles
    • Then
    • 30 seconds each x 2
      • Squats
      • Sit Ups
      • Tuck Jumps
      • Push Ups
  • Skill:
    • Kettle Bell Swings
  • WOD:  As Many Rounds as Possible in 12 minutes of:
    • 10 Box Jumps
    • 8 KB Swings
    • 6 Burpees
  • Game
    • Teens Choice

Tuesday July 25, 2017

  • Warm up:  Mixed tabata
    • Mountain climbers
    • Ab mat sit ups
    • Step back lunges
    • Hanging knee raises
  • Skill
    • Toes to Bar
  • WOD: 6 Rounds
    • 8/6 Cal Bike/Row
    • 10 Toes to Bar
    • Rest 1 min
  • Game
    • Handball

Thursday July 20, 2017

  • Warm up
    • Agility Ladder/Hurdles
    • Then
    • 2x Through:
      • Good morning
      • 10m Walking lunge
      • Air Squat
      • 10m Broad Jump
  • Skill
    • Dball slam
  • WOD:   3x – 1min at each station
    • Dball slams
    • Jump Rope
    • Kettlebell swing
    • Assault bike
  • Game
    • 4 Square

 

 

Tuesday July 18, 2017

  • Warm up 3x
    • 10m High Knees
    • 10m High Kicks
    • 10m Butt Kicks
    • 10m Shuffle
  • Skill
    • Deadlift
  • WOD: 10min AMRAP
    • 10 Deadlift
    • 10 Burpee
    • 100m Run
  • Game
    • Knockout

Thursday July 13, 2017

  • Warm up
    • Agility Ladder/Hurdles
    • Then
    • 2x Through:
      • 10 Sit Ups
      • 10 Squats
      • 10 Push Ups
      • 10 Tuck Jumps
  • Skill
    • KBS
  • WOD:  21-15-9
    • Box Jumps
    • Kettle Bell Swings
    • Double Unders (x2 single unders)
  • Game
    • 4 Square

 

 

Tuesday July 11, 2017

  • Warm up 3x
    • 10 Super slow squats
    • 10 Good mornings
    • 10 Passthroughs
    • 10m High Knees
  • Skill
    • Pullup/Kip Swing
  • WOD: 14min AMRAP of Partner Cindy (alternate rounds)
    • 5 Pull ups
    • 10 Pushups
    • 15 Squats
  • Game
    • 4 Square

Thursday July 6, 2017

  • Warm up
    • Agility Ladder/Hurdles
    • Then
    • Mixed Tabata:
      • Sit Ups
      • Squats
      • Kipping Swings
      • Shuttle Run
  • SKILL:
    • Toes to Bar Drills
  • WOD:  5 Rounds for Time of
    • Run 100m
    • 10 Toes to Bar
    • 10 Wall Ball
  • Game
    • 4 Square

Thursday June 29, 2017

  • Kids
    • Warm up
      • Agility Ladder/Hurdles
      • Then
      • 3 Rounds
        • 2 forward rolls -> 10 Jumping jacks -> 10 yd Bear crawl -> 10 yd Crab walk -> 20 yd High Knee skipping
      • Skill
        • KBS
      • WOD:  AMRAP in a given amount of time of
        • 5 Pull ups
        • 7 Kettlebell swings
        • 9 Mountain climbers
      • GAME:
  • Teens
    • Warm up
      • Agility Ladder/Hurdles
      • Then
      • 2 rounds:
        • 10 Squats-> Bear Crawl
        • 10 Push Ups-> Lunge Walk
        • 10 Kipping Swings-> Backward Lunge Walk
    • Skill:
      • Medicine Ball Clean
    • Partner WOD:  4 Rounds (split reps evenly)
      • Row 20 cals
      • 16 Sit Ups
      • 10 Medicine Ball Cleans
    • Game
      • Teens Choice

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