WARMUP
Junkyard dog
Commando crawls 15m
Bear crawl 15m
Sprint 30m x 3
SKILL
KettleBell SDHP
WOD
last man standing
First min – 1 SDHP, 1 double jump burpee,
2nd min – 2 SDHP, 2 double jump burpees
3rd min – 3 SDHP, 3 double jump burpees
Etc etc etc etc etc etc 
Good luck to our CFX Kids instructor Nic, who will be competing with Team CFX in the Crossfit Australian Regionals this weekend at Wollongong.
Here’s a video showing Nic when she first started CrossFit.
CFX Kids Sunday Term 2 Week 2
Posted on May 13, 2012 by Condor.
Warmup
Run 10 lengths of gym then burpee broad jump to end of gym repeat for 5min
Strength
1RM deadlift
WOD
AMRAP 8min
10 burpee box jump over the box
Sprint to rings
5 ring dips
5 ring pullups
Followed by
Short hard sled drags
CFX Kids Wednesday Term 2 Week 2
Posted on May 9, 2012 by Condor.
Warmup
Junkyard dog and commando crawl etc
SKILL
newbies – med ball clean with con focusing on dip drive
oldies – powerclean with a little weight on bar
WOD
AMRAP 8min
5 medball clean/ full power clean
10 deadlift (kb)
200m row /run (or 100 skip/ 35 squats)
CFX Kids Wednesday Term 2 Week 1
Posted on May 1, 2012 by Condor.
WARMUP
3 rounds
Run 200m
5 pushups
10 squats
SKILL
pull-up kipping including hollow rocks
WOD
5 rounds
10 pull-ups
10 burpees
Run 100m
CFX Kids Week 10 Wednesday
Posted on April 4, 2012 by Condor.
Three Rounds of “Kelly”
Run 400 meters
30 Box jump
30 Wall ball shots
Followed by Handstands and HSPUs
Today is our last Crossfit Kids class for this term.
Well done to Nick P for his awesome effort at the Judgement Day comp in Queanbeyan last weekend. He showed great form throughout all the workouts.
CFX Kids Week 9 Sunday
Posted on March 30, 2012 by Condor.
8 rounds
200m run
200m row
CFX Kids Week 9 Wednesday
Posted on March 27, 2012 by Condor.
Skill
Start and landing position for clean and snatch
Workout
3 x 3 OHS
Rest 3-5 mins between each set. During this time, practice squat work, eg squat hold, unweighted box squats
Then
Band sprints x 5
Followed by HSPU and handstand practice
CFX Kids Week 8 Wednesday
Posted on March 20, 2012 by Condor.
5 rounds
Run 200m
15x deadlift
Followed by handstand walk practice.
CFX Kids Week 7 Sunday
Posted on March 18, 2012 by Condor.
Today’s session will start at 10am.
We will be meeting at CFX and then going to the park for the workout.
WOD
4 stations 2 people working together each station
1. Prowler push
2. Sandbag sprints
3. Farmers carry
4. OH lunge with 5 kg plate.
Everytime someone stops on any station (except prowler) everyone does 5 burpees
CFX Kids Week 7 Wednesday
Posted on March 13, 2012 by Condor.
Skill
Snatch pull with bars
WOD
9min AMRAP
21 box jumps
15 push press
9 pullups
Finish with prowler pushes
