January, 2016

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Saturday, January 30th, 2016

CrossFit Kids Port Chester – All Stars

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Deck of Cards I (Time)

Spades: Lunges

Hearts: Situps

Diamonds: Push ups

Clubs: Air Squats

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

Thursday, January 28th, 2016

CrossFit Kids Port Chester – All Stars

Dodgeball (No Measure)

Athletes will be divided into teams and attempt to have the dodgeball make contact with the opposing teammate. Each dodgeball will be marked with a specific movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Kettlebell Swings

6 Sumo deadlift high pulls

Thursday, January 28th, 2016

CrossFit Kids Port Chester – Pros

Teens Choice (No Measure)

During the Warm up, teens will have 5-10 minutes of their warm up choice. Indoors or outdoors as approved by their coach.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Sumo Deadlift High Pulls (bar)

8 Over head Squats

Wednesday, January 27th, 2016

CrossFit Kids Port Chester – Pros

Tabata Double Under (No Measure)

Athlete will complete as many double unders in 8 rounds of 20 seconds of work and 10 seconds of rest.

Metcon (Time)

4 Rounds

30 Box Jumps

30 Chest to Bar

30 Kettle Bell Swings

Tuesday, January 26th, 2016

CrossFit Kids Port Chester – All Stars

Kettle Bell Warm Up (No Measure)

10 Kettle Bell Snatches (5 Each Arm)

10 Sumo Dead lift High Pulls

10 Kettle bell Swings

10 KB Back Rows

3x

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

11 Push Press

7 L Pull Ups

Sunday, January 24th, 2016

CrossFit Kids Port Chester – All Stars

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon (AMRAP – Reps)

Partner WOD

5 Rounds

1:00 Burpee Box Jumps

1:00 Handstand Push ups (sub HR Push Ups)

Partners switch after each round (P1 burpee bj, P2 burpee bj, then P1 HSPU, P2, HSPU….switch)

Thursday, January 21st, 2016

CrossFit Kids Port Chester – Pros

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon (Time)

21-15-9

Toes 2 Bar

Snatches

Thursday, January 21st, 2016

CrossFit Kids Port Chester – All Stars

Gymnastics 1 (No Measure)

30 Mountain Climbers

20 Jumping Jacks

10 Push Ups

5 Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Toes 2 Bar

8 Snatches (db/kb)

Wednesday, January 20th, 2016

CrossFit Kids Port Chester – Pros

Tabata Double Under (No Measure)

Athlete will complete as many double unders in 8 rounds of 20 seconds of work and 10 seconds of rest.

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here

Tuesday, January 19th, 2016

CrossFit Kids Port Chester – All Stars

Alphabet Warm Up (No Measure)

Athletes will use a word to perform the movements presented on the alphabet board.

Metcon (AMRAP – Reps)

AMRAP 5

5 P bar dips

5 P bar hand stands

1 minute rest

AMRAP 5

5 Wall Balls

5 Ball slams

x

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