February, 2016

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Saturday, February 27th, 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)

Tabata

Double Unders or Singles

Lateral Jumps (use jump rope)

Burpees over jump rope

Thursday, February 25th, 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 (Time)

5 Rounds

10 Handstand Push Ups

10 Box Jumps

Once completed athlete will do AMRAP Double Unders. Double Unders will count as score.

Thursday, February 25th, 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 – Reps)

5 Rounds

10 Handstand Push Ups

10 Box Jumps

Once completed athlete will do AMRAP air squats. Air Squats will count as score.

Wednesday, February 24th, 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 (AMRAP – Reps)

Buy in: 25 Calorie Row

5 Rounds:

5 Snatches

5 Overhead Squats

Cash Out: 25 Calorie Row

Tuesday, February 23rd, 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 – Rounds and Reps)

AMRAP 6

6 Kettle bell Swings

6 Sumo Dead Lift High Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 Ball Slams

6 Burpees

Saturday, February 20th, 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 – Rounds and Reps)

AMRAP 6

7 Ball Slams

7 Med Ball Push Ups

1 minute rest then switch!

AMRAP 6

7 Box Jumps

7 Squats on top of the box

Saturday, February 13th, 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 (No Measure)

3 rounds

1:00 – pass medicine ball clockwise as fast as possible

1:00 – each athlete (air) squats in place

1:00 – pass medicine ball counterclockwise

1:00 – each athlete does burpees in place

Thursday, February 11th, 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)

Tabata

Ring Rows

Box Jumps

Situps

Workout hard for 20 seconds

Rest for 10 seconds

Complete eight rounds

Thursday, February 11th, 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.

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Wednesday, February 10th, 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 14

4 Handstand Push Ups

8 Toes to Bar

12 Burpees

Bar Muscle-ups (1x1x1)

x

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