May, 2016

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Tuesday, May 31st, 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

Deck of Card III (barbells) (Time)

Spades: Push Press

Hearts: Hang Clean

Diamonds: Front Squat

Clubs: Overhead Squat

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

Thursday, May 26th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

400m Run (Time)

Max Effort 400m Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Wall to Wall Med Ball Pass

10 Air Squats to Med Ball

5 Push Ups onto Med Ball

Thursday, May 26th, 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.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Tuesday, May 24th, 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 – Reps)

4 Rounds

1:00 each station

Toes 2 Bar

KB Snatches

Goblet Squats

Saturday, May 21st, 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 – Reps)

Tabata:

Bear Crawl

Crab Crawl

Toes to bar

Walking Lunges

Thursday, May 19th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

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 – Rounds and Reps)

AMRAP 10

4 HSPU

8 Push Press

250 m Row/Run

Thursday, May 19th, 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.

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.

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 12

5 Strict Press

6 Bar Lunges

7 Burpees

Tueaday, May 17th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

For Time:

30 HSPU

40 Jump Squats

50 Sit Ups

60 Squats

70 Double Unders/140 Singles

Saturday, May 14th, 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 (Time)

For Time:

10 Pull Ups

10 Push Ups

10 Burpees

10 Sit ups

10 Squats

10 Lunges

3x

(Time cap set by coach)

Thursday, May 12th, 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 – Reps)

5 Rounds

Row 10 Calories

AMRAP SDHP or Pull Ups

Athlete 1 does 10 Calories whith A2 does AMRAP SDHP or Pull Ups. Score=SDHP/Pull Ups

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Welcome to CrossFit Kids Port Chester!

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Try one of our classes for free!

We offer Parent and Me Classes for parents who are looking to get fit AND spend time with their child (3-7 yrs).

We also offer classes for ages 8-11 yrs and 12-16 yrs.

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