April, 2016

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Saturday, April 30th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Coach Says (No Measure)

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

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Thursday, April 28th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

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 – Reps)

Buy in: Run 400m

Tabata

Deadlifts

Hang Cleans

Push Presses

Cash out: Run 400m

Thursday, April 28th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Alphabet Warm Up (No Measure)

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

Metcon

Metcon (AMRAP – Reps)

Buy in: Run 400m

Tabata

Deadlifts

Hang Cleans

Push Presses

Cash out: Run 400m

Tuesday, April 26th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Coach Says (No Measure)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 burpees

6 pull ups

9 wall balls

12 sit ups

Saturday, April 23rd, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Coach Says (No Measure)

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

Metcon (AMRAP – Rounds)

AMRAP 12 (with a partner)

9 Wall Climbs

10 Med Ball Push ups

11 Ball Slams

P1 does movement while P2 keeps scre then swtchs

Score is only completed rounds

Thursday, April 21st, 2016

CrossFit Kids Port Chester – Pros

Warm-up

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.

Gymnastics

Chest-To-Bar Pull-ups (1x1x1x1x1)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Wednesday, April 20th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

Cash in: 20 burpees

50 Wall balls

50 Double Unders

50 Sit Ups

50 pull ups

Cash out: 20 burpees

Tuesday. April 19th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Coach Says (No Measure)

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

Metcon

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

Saturday, April 16th 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Alphabet Warm Up (No Measure)

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

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 12

10 Med Ball Situps (to partner)

10 Back to Back Med Ball Passes (to partner)

10 Med Ball tosses (few feet apart. Squat when caught)

Thursday, April 14th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

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

Metcon (AMRAP – Reps)

Tabata

Pull Ups

Push Press

Burpees

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Welcome to CrossFit Kids Port Chester!

Classes are currently suspended. Please check back for updates or contact us at crossfitkidsportchester@gmail.com or text us at 27677.