Category Archives: CFHR Kids Blog

Wednesday July 4, 2018

  • Warmup
    • 200m Run
    • Quad Stretch
    • Knuckle Drags
    • Lateral Line Hops
    • Side Lunge
    • Active Samson
    • Forward and Back Line Hops
    • Active Spiderman
    • Air Squats
    • Single Unders
    • Push-up to Down Dog
    • Hollow Hold
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 5 Front Squats
    • 5 Chest to Bar Pull-ups
    • 10 Double Unders
  • WOD – Partner “Heartbreak Kid”
    • 6 Rounds (3 each):
      • 10 Front Squats (185/135)
      • 20 Chest to Bar Pull-Ups
      • 50 Double Unders 
      • Round 1 complete 600m run
      • Round 2 complete a 400m run
      • Round 3 complete 200m run
  • Mobility
    • Static prone scorpion hold
    • Standing calf stretch

Thursday June 28, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Rowing
  • WOD – For time:
    • 21-15-9
      • Row Calories
      • Bike Calories
    • 100 Meter Farmers Carry (53/35)
    • 21-15-9
      • Row Calories
      • Bike Calories
    • 100 Meter Farmers Carry (53/35)
  • Game

Thursday June 7, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • DB Snatch
  • WOD – 5 Rounds
    • 10 DB Snatch
    • 20m Bear Crawl
    • 10 Toes to Bar
    • 20 Jump Rope
  • Game

Thursday May 31, 2018

  • Warmup
    • Line Drills
    • Mobility
    • Agililty Ladder
  • Skill Focus
    • Thruster
  • 10 AMRAP
    • 1 Thruster
    • 1 Lateral Bar Burpee
    • 2 Thrusters
    • 2 Lateral Bar Burpees
    • Add 1 rep each round
  • Game

Tuesday May 29, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • Rope Climb
  • WOD
    • 10-9-8-7-6-5-4-3-2-1:
      • Kettlebell Swing
      • 1 Rope Climb Between Sets
  • Game

Tuesday May 22, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • KB Deadlift
  • WOD – 10AMRAP
    • 10 KB Deadlift
    • 20m KB Farmer Carry
    • 10 KB Box Step Overs
    • 20 KB Walking Lunge
  • Game

Thursday May 17, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Dball Slam
  • WOD –  5 Rounds
    • 20 Bar taps
    • 10 DBall Slams
    • 20M Bear crawl with ball
  • Game