WORKOUT OF THE DAY MONDAY

Workout of the Day
STRENGTH:
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes

WORKOUT OF THE DAY:
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

ACCESSORY:
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

CROSSFIT KIDS

CrossFit Kids

Warm up:
3:00 minutes: 10 Basic Dot Drills > 15m Inchworms > 10 Squats > 15m Log Rolls

Focus:
Deadlifts (utilizing small car tires): Angry Gorilla Back

WOD:
AMRAP: 8 minutes
1 Rope Climb/3 Beginner Rope Climb
5 Deadlift Tire Flips
10 Push-ups

Game:
Rock, Paper, Scissors, Tag

http://library.crossfit.com/free/pdf/CFJ_2014_04_RockPaper_Patenaude3.pdf

SUNDAY FUNDAY WORKOUT OF THE DAY

REST !!!!!

WORKOUT OF THE DAY SATURDAY

WORKOUT

Every 4 min for 28 Minutes

200M Run

10 Burpees Over The Bar

10 Deadlift  115/75

10 Hang Power Cleans 115/75

WORKOUT OF THE DAY FRIDAY

Snatch Crossfit Technique

Workout of the Day
Strength:
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Workout:
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell

CROSSFIT KIDS FRIDAY

CrossFit Kids

Warm up:
Tabata Jump Rope

Focus:
Standing Lunges

WOD:
15-9-6
Push Press
Box Jumps/Step-ups

Game:
Quicksand: Kids are divided up evenly into teams. Kids are given various pieces of equipment ie: bumper plate, ab mat, tire, etc. Each team must get each piece of equipment and teammate to the opposite side of the quicksand(approx. 15 feet) without any part of their bodies touching the ground. If any team member touches the ground, each person and piece of equipment must return to the start. The first team to get every team member and each piece of equipment to the other side win the game.

CrossFit Kids's photo.

WORKOUT OF THE DAY THURSDAY

Workout of the Day
STRENGTH:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

WORKOUT:
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

CROSSFIT KIDS THURSDAY

'CrossFit Kids

Warm up:
15m Bear Crawl > 10 Tuck Jumps > 3 Spins > 15m Army Crawl > 10 Push ups

Focus:  
Planks

WOD:
3 Rounds
Partner WOD:
Partner A:  Holds a Plank
Partner B:  10 Box Jumps
Partners Switch once Partner B completes 10 Box Jumps
Followed by 
2 Laps around a cone delineated track

Game: 
Knock Stuff Over:  Create two or three starting cones with a stack of 3 large empty boxes or several small empty boxes 5-10 meters away, centered for all start positions. Players perform 3 squats, 2 burpees and 1 spin to earn a medicine ball throw to knock stuff over. When a player in any line knocks stuff over, all players perform a victory lap around the playing field. Trainers re-stack boxes between rounds.'

CrossFit Kids

Warm up:
15m Bear Crawl > 10 Tuck Jumps > 3 Spins > 15m Army Crawl > 10 Push ups

Focus:
Planks

WOD:
3 Rounds
Partner WOD:
Partner A: Holds a Plank
Partner B: 10 Box Jumps
Partners Switch once Partner B completes 10 Box Jumps
Followed by
2 Laps around a cone delineated track

Game:
Knock Stuff Over: Create two or three starting cones with a stack of 3 large empty boxes or several small empty boxes 5-10 meters away, centered for all start positions. Players perform 3 squats, 2 burpees and 1 spin to earn a medicine ball throw to knock stuff over. When a player in any line knocks stuff over, all players perform a victory lap around the playing field. Trainers re-stack boxes between rounds.

WORKOUT OF THE DAY WEDNESDAY

Workout of the Day

Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

Accessory:
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

CROSSFIT KIDS

CrossFit PreTeen

Warm up:
Tabata: Squats & Sit-ups

Focus:
Hang Power Clean

WOD:
5 Rounds
5 Hang Power Cleans
10 Burpee Broad Jumps

Game:
Muscle ups & Progressions

CrossFit Kids's photo.
Source CF Kids