CrossFit Kids Flagstaff = FUN!!

Warmup:IMG_2728

  400m Run
  Running/Jumping Drills

Skill Test: Grip Test

WOD: 
    4 Rounds for Time:
  • Run to Mailbox and Back
  • 6 Knees to Elbows 
  • 9 Assisted Pullups 
  • 15 Air Squats 
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Broomstick Half Mile

Warmup:IMG_2313 

  Agility Ladder

  10 Pushups
  Hollow Rocks/Superman Holds

Skill Review:
  Review all movements for Workout

WOD: Broomstick Half Mile (w/ PVC)
  • 15 Back Squats
  • 15 Front Squats 
  • 15 Overhead Squats  
    • 200m Run  
  • 15 Shoulder Press 
  • 15 Push Press 
  • 15 Push Jerk 
    • 200m Run  
  • 25 Hang Squat Cleans 
    • 200m Run  
  • 25 Snatches 
    • 200m Run  
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Deadlift and Pushups

Warmup:IMG_2051

  Run 430m
  10 Jumping Jacks
  10 AbMat Situps
  10 Superman Holds
    5 Forward Rolls

Skill Test: Box Jump Test
Skill Review: Deadlift w/ KB

WOD:
   21 - 15 - 9
  • Deadlift  (15# - 25#)
  • Pushups 




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How High Can You Box Jump?

Buy In:

Find Max Box Jump Height and complete 4 reps at that height
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WOD:
2 Rounds of:
  • Max Wall Ball Shots
  • Max Pullups 
    •  Rest 2 minutes
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Power of the Hips

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Welcome to CrossFit Kids Flagstaff, Jack, Jake and Jessie


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Circuit of Fitness and Fun!!

IMG_0212IMG_0196IMG_0187Welcome to CrossFit Kids Flagstaff, Zane. Great to have you in class.

Rowing Workout

Buy In:

2 Rounds of:
   20 side to side hops over barrier
   2:00 jump rope/double under practice
   10 super slow squats - as a group
    5 pushups

Skill Practice: Overhead Squats

WODIMG_0049
5 Rounds for Time:
  • 200m Row
  • 10 Sit up wall ball (4-10 lb.) 
  • 10 Superman (3 sec hold) 
Cash Out: 
   Back Bridge Practice
  
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"Little Brothers"

Warmup:

     400m Run
     15 Super Slow Squats
     10 Pushups
      Hollow Rocks and Superman Rotations

Skill Test: Grip Test

WOD - "Little Brothers"IMG_9433
   2 Rounds for Time:
  • 20 Box Jumps
  • 10 Slam Ball 
  • 10 Burpees 
  • 20 Tuck Jumps 
  • 10 Slam Ball 
  • 10 Burpees 
Handstand Rollout Practice

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Memorial Day Workout

Dylan completed one quarter of the Memorial Day Workout in less than 25 minutes!! Outstanding effort, Dylan. Way to go.

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June 2009

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