Buy in:
Mixed Tabata
WOD:
Gorillas
5 Rounds
5 Burpee hurdle jumps
10 Clean and Push Press
Monkeys
3-4 Rounds
5 Burpee Hurdle jumps
10 Shoulder Press
Cash Out: 3x
20 sec plank hold
5 Knees to elbows
20 sec plank hold
CFK is a FUN! strength and conditioning program for young athletes and kids alike. It is used by athletic teams, coaches and many parents that want their kids to grow up healthy, strong and have a life long love of working out. Our program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, and jump, effectively and safely.
9/22/11
September 22nd, 2011
Buy In:
Medball Relay
Ball #1 - 5 push ups
Ball #2 - 5 Squats
Ball #3 - 5 Knee Tucks
Ball #4 - 5 Burpees
WOD:
AMRAP
7 Box Jumps
7 Thrusters (Front Squats)
7 Cart Wheels
Medball Relay
Ball #1 - 5 push ups
Ball #2 - 5 Squats
Ball #3 - 5 Knee Tucks
Ball #4 - 5 Burpees
WOD:
AMRAP
7 Box Jumps
7 Thrusters (Front Squats)
7 Cart Wheels
9/17/11
September 17th, 2011
Buy in: 4x
20 seconds Jumping Rope
5 Handstand Kick ups
U-Bear Crawl
WOD:
10 Squats
100m Sprint
20 Squats
200 m Sprint
1 Rope Climb
200m Sprint
20 Squats
100m Sprint
10 Squats
PJ!
9/15/11
Thursday Sept. 15th, 2011
Buy in: 3x
50m Sprint (25m Forward/25m Backwards) => 10 Mountain Climbers => 3 Skin the Cats => 5 Ball Slams
WOD: 5 Rounds
5 Deadlifts
5 Cleans
5 Burpees
GAME!
Kyle Killing it during 31 Heros!
8/8/11
August 8th, 2011
Buy In:
3x
Forward Rolls => Line Hops => 100m Run => 3x Dots => Bear Crawl
Skill: Thruster
WOD:
200m Run
3 Rounds
5 Front Squats
5 Thrusters
5 Box Jumps
200m Run
Cash Out:
1 Minute Max Push ups. With the remainder try to do as many Dot Drills.
Big HELLLLLLO to Charley Dale Arsenuk! A future Guerrilla Kid!
3x
Forward Rolls => Line Hops => 100m Run => 3x Dots => Bear Crawl
Skill: Thruster
WOD:
200m Run
3 Rounds
5 Front Squats
5 Thrusters
5 Box Jumps
200m Run
Cash Out:
1 Minute Max Push ups. With the remainder try to do as many Dot Drills.
Big HELLLLLLO to Charley Dale Arsenuk! A future Guerrilla Kid!
8/1/11
And We are BACK!
We are back from our West Coast trip, which included the CrossFit Kids Certification class at Brand X then a great weekend at the CrossFit Games in LA!
Buy in:
3x
5 log rolls => Side scuffle hurdle jump => 30m Spring => 30m Backpeddle => 5 tuck jumps
WOD
5x
200m Run
10 Super Slow Squats
8 Plank Walks
Cash out:
5 minutes practicing Skin the Cat
Buy in:
3x
5 log rolls => Side scuffle hurdle jump => 30m Spring => 30m Backpeddle => 5 tuck jumps
WOD
5x
200m Run
10 Super Slow Squats
8 Plank Walks
Cash out:
5 minutes practicing Skin the Cat
7/11/11
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