Category Archives: CFHR Kids Blog

Kids and Teens “A”

Warmup

2 Rounds

  • 1 minute High Knee Skipping
  • 2 minute Box Jumps

Skill Work

Deadlift

WOD

Run 200 M
15-12-9

  • Burpees
  • Slam balls
  • Tuck Jumps

Run 200 M

Kids and Teens “C”

Reminder: No Class on Saturday. Coach Jered is going to get muddy at the ASYMCA Mud Run in VA Beach.

Warmup

2 Rounds

  • 100 M run
  • Sprint 20 M
  • 180 degree turn run backwards 20 M
  • 180 degree turn sprint 20 M
  • High knee Skip 20 M
  • 180 degree turn high knee skip backwards 20 M
  • Basic Dot Drill 10 Times

Skill Work

  • Wall Ball
  • Front Squat

WOD

“Almost Fran”
21-15-9

  • Front Squat
  • Pull ups

Kids and Teens “B”

Reminder: No Class on Saturday. Coach Jered is going to get muddy at the ASYMCA Mud Run in VA Beach.

Warmup

2 Rounds

  • Bear crawl 35 M
  • Sprint 100 M
  • 15 Box jumps
  • 10 tuck jumps

Skill Work

  • Pistols
  • Front Squat

WOD

21-15-9

  • Front Squats
  • Box Jumps
  • Push ups

Kids and Teens “A”

Reminder: No Class on Saturday. Coach Jered is going to get muddy at the ASYMCA Mud Run in VA Beach.

Warmup

3 Rounds

  • 2 Forward rolls
  • Bear crawl 25 M
  • 10 Side to side hop
  • 10 Push ups
  • 10 Squats

Skill Work

Front Squat
Wall walk ups / Handstands

WOD

Run 400M

50 Squats

10 Pushups

10 Broad Jumps

10 Pushups

50 Squats

Run 400M

Kids and Teens “C”

Warmup

2 Rounds

  • 400 M run together
  • Sprint 20 M
  • 180 degree turn run backwards 20 M
  • 180 degree turn sprint 20 M
  • High knee Skip 20 M
  • 180 degree turn high knee skip backwards 20 M
  • Basic Dot Drill 10 Times
  • Inchworm stretch
  • 10 squats
  • 10 box jumps (slow, deliberate)

“31 Heroes”

AMRAP 31 minutes

  • 8 Thrusters
  • 6 Rope Climbs
  • 11 Box Jumps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Kids and Teens “B”

Warmup

2 Rounds

  • Bear crawl 35 M
  • Sprint 100 M
  • 15 Box jumps
  • 10 tuck jumps
  • 10 pushups
  • 10 situps
  • 10 squats

Skill Work

  • Wall Walk Up or Handstands
  • Clean

WOD

3 Rounds

  • 3 minute AMRAP
    • 10 Burpees
    • 10 Pull ups
  • Rest 2:00 between rounds

Updated Crossfit Kids Schedule

While the Crossfit Kids & Teens Program is getting our new coaching staff up to speed, we will be operating under an updated class schedule.
Day Time Class Programming
Monday No Classes
Tuesday 5pm Kids A
Tuesday 6pm Teens A
Wednesday 5pm Mids A
Wednesday 6pm Teens B
Thursday 5pm Kids B
Friday 5pm Mids B
Friday 6pm Teens C
Saturday 10am Kids and Mids C

Kids and Teens “C”

Warmup
Bear crawl 35 M 
Sprint 100 M 
15 Box jumps
10 tuck jumps

Skill Work
Squat Therapy
Pistols

WOD
18-15-12-9
Broad Jumps
Pull ups
Knees to Elbows

Kids and Teens “B”

Warmup
3 Rounds
2 Forward rolls
Bear crawl 25 M
10 Side to side hop
10 Push ups
10 Squats

Skill Work
Hollow Rock / Superman
Kettlebell / Dumbbell swings

WOD
Sprint 200M
Lunge 50M
30 Push Press 35#-45#
30 Box Jumps 20″ Box
30 Squats
30 Hollow Rocks/Situps
30 Knees to Elbows
30 Kettlebell Swings 25#
Lunge 50 M
Sprint 200M

Kids and Teens “A”

Warmup
2 Rounds
10 Pushups
15 M Sprint
15 M Back pedal
50 M Sprint
10 Side to side hops each leg

Skill Work
Double Unders
Rowing Technique

WOD
400M Sprint
rest 2 minutes
400M Sprint
rest 2 minutes
400M Sprint
rest 2 minutes
400M Sprint

Kids and Teens Programming Plan

To give insight as to what the Kids and Teens program does on a weekly basis we have decided to share our programming cycle. Programming is broken up into A, B, and C workouts by class day and age group. The workouts are posted at the teen level, and all of our programming is scaled to appropriate level of by age and athlete development.
Day Age Programming
Monday Mids A
Monday Teens A
Tuesday Kids A
Wednesday Mids B
Wednesday Teens B
Thursday Kids B
Thursday Teens C
Saturday Kids and Mids C

Closed July 4

CrossFit Hampton Roads and CrossFit Kids Hampton Roads will be closed on Wednesday, July 4. Also, we would like to express how proud we are of all the kids and teens! We have been talking this month about what it really means to be healthy, discovering and setting personal goals, and working on challenging ourselves in new ways. Thank you for your constant support of CrossFit Kids at home. Also, as summer comes into full swing, we are discussing expanding our class schedule to meet your needs. Please email or discuss with us any suggestions you have for the summer schedule. All current classes will remain in place.

Tuesday WOD

Ages 4-8

Whiteboard reading time.
Warmup:
   2 x Partner hop around your partner 3 times
5 squats
“Tight rope walk” around the gym with coach.

Skills: Shoulder press with noodle/pvc
Practice play on the bar- Hanging, L-Hangs, Knee ups, Assisted pull ups

WOD: 3 rounds
6 walking lunges
6 noodle/pvc press
6 grasshoppers scaled however you need http://www.youtube.com/watch?v=ukSPCbJViD8

GAME TIME!

Monday WOD

Teens

Warmup:   2x  1:00 double under or single practice
5 handstand attempts
10 PVC pipe passes

Skills:  Shoulder Press
Introduction to rings (basic hold)

WOD:   AMRAP in 10 minutes
6 rope get ups
8 box jumps
10 hibberty jibberty http://www.youtube.com/watch?v=fvPONgsrrxo
12 double unders (24 singles)

Group Discussion: What are your goals? Why is it important to celebrate the strengths you already have?


Ages 9-12
Same as above, scaled to appropriate level. Game included at the end.

Bring your 4 year olds!

From ages 4 to 16,  kids and teens were rocking it at CFHR-North this week! We have kids and teens in all age groups signed up and having a blast. This week we worked on the squat, wallballs, passing and agility and several new games! Coach Jered would like to invite parents to consider signing up their 4 year olds as well. We have found that several 4 year olds are ready to roll with the 5-8 age group. Email kids@crossfit-hr.com or use the “click here to learn more or enroll your child” link to ask questions, enroll, or schedule a time to have your child try out a class. Spread the word about CrossFit Kids Hampton Roads and forge the future of fitness.

CFHR Kids Classes Begin Tuesday, May 15th!

We are proud to announce that CFHR Kids and Teens will kickoff classes on Monday, May 15th at CFHR-North.  Please see the schedule on the right side of this page for class times and dates based on your child’s age.  Monday Classes begin May 21st.

See you in the box!