by CFS | Nov 3, 2017 | Kids & Teens WOD
Warm-Up Jog 400 m Then: 30 seconds each of: Push Ups Mountain Climbers Squats Jump Touch Toy Soldiers WOD prep Overhead Squat WOD Middle School/High School Minute 0 to 3 (3 minutes) 10 Overhead Squats 20m Plate push (10m up 10m back) Rest minute 3 to 4 (60 seconds)...
by CFS | Nov 2, 2017 | Kids & Teens WOD
Warm-up Musical Med-ball. Played like musical chairs but instead of sitting fully on the med ball you must squat and hold 1″ above the med ball for 10 seconds. When you are eliminated you must rotate between a static hold on a pull-up bar and elbow planks. WOD...
by CFS | Nov 1, 2017 | Kids & Teens WOD
Warm-Up 10 Squats—> Toy Soldiers 10 Push Ups—> Cartwheels 10 Knees to Elbows—> Spiderman Stretch 10 Tuck Jumps—> Broad Jumps WOD prep Rope Climb WOD MS/HS 21-15-9 reps of Hang Power Clean Box Jump Overs 2 Rope Climbs after each...
by CFS | Oct 29, 2017 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Squats Push Ups Lateral Hops Hollow rocks WOD prep Double unders Jump Rope Fundamentals WOD “Annie” 50-40-30-20-10 Reps for time of: Double Unders Sit Ups Kids 8-10 25-20-15-10-5 Single unders x 2 Post WOD Skill: Max set of strict pull-ups...
by CFS | Oct 27, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds at a Warm Up Pace 1 Shuttle Run (5 yards, 10 yards, 15 yards) 12 Kipping Swings 6 Super Slow Squats 12 Walking Lunges 6 Inch Worm Push Ups WOD prep Overhead Squat WOD “Nancy” 5 Rounds for time of: Run 400 m 15 Overhead Squats Kids 8-10 3 Rounds for...
by CFS | Oct 26, 2017 | Kids & Teens WOD
Warm-Up 2 rounds at a Warm Up Pace of: 7 ring rows into 2 wall walks 7 Squats into 10 walking lunge twists 7 Tuck Jumps into Broad Jumps 7 Sit Ups into 7 inch worms with push-ups WOD prep SKILL Handstand Push Up skills WOD 10-8-6-4-2 reps of: Handstand Push Ups wall...
by CFS | Oct 25, 2017 | Kids & Teens WOD
Warm-Up 3 Rounds 2 Cartwheels -> 5 Squats -> 5 Push ups -> 5 Box jump overs WOD prep SKILL: Wheelbarrow walk obstacle course WOD AMRAP 7 8 Line-hopping Burpees 8 Kettlebell swings 8 Ring rows Post WOD...
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