CrossFit Kids Flagstaff

Welcome to CrossFit Daylan!

Med Ball Mania!!

Hop - Press - Row

Warm up: 3 Rounds 3 Forward rolls -> 15m Lunge walk -> Cone to cone shuffle -> 15m Backwards lunge walk -> 15m Broad jumps

Skill work: Waiter’s walk relay

WOD: AMRAP in 5 Minutes of

• 20 Lateral hops
• 10 Shoulder press 
•  5 Ring rows 

Greer: 5rds + 20 lat. hops

 

Young Athletes Flip, Jump and Swing

Warm Up: 

2 sets of 10 AbMat Sit Ups, 10 Shoulder Rolls 

6 Tire flips and Tire Jumps

Skill Work: Kettle Bell Swings

WOD: 3 Rounds

• 21 Broad Jumps
• 21 KB Swings
• 15 Push Ups 

Post WOD Stretching and Mobilization

Box Jumps and Hang Power Snatch

Spic and Span Fran - Young Athletes

 

 

 

 

 

 

 

 

April 28, 2012

Warmup:  300m Run - Running drills - Broad Jumps - Bear Crawl - 10 squat thrusts - 10 situps - 10 superman

Skill Focus: KB Swings and Handstands

WOD:

3 Rounds:

•   9 or 15 Squats
•   6 or 10 Pushups
• 10 Bean Bag Toss

Skill Focus: Rope Climb and Double Unders

Welcome to CrossFit Kids Flagstaff, Dana.

CrossFit Baseball

Warmup:  Agility Ladder

Skill Focus:  Front Squats

WOD:  CrossFit Baseball

• Buy In: 5 Bean Bag Throws
• 1st Base: 5-7 Squats or Pushups
• 2nd Base: 5-7 Mt Climbers or Situps
• 3rd Base: 5-7 Box Jumps

Game: Soccer Kicks

 

 

CF Kids WOD - "Maggie"

Skill Focus: Pullup Kip and Thrusters

WOD: "Maggie"

4-7 Rounds

• Run 200 M
• 7 Thrusters (wt pvc - 25#)

Welcome to CrossFit Kids Flagstaff Jacob and Monica!

NO CrossFit Kids/Young Athletes Class Saturday, April 21

REMINDER:

There will NOT be CrossFit Kids/Young Athletes class this Saturday, April 21. CrossFit Flagstaff is hosting a seminar at the gym so all classes have been cancelled for this weekend. Thanks for your understanding.