October, 2016

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Halloween 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

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Sunday, October 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.

‘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

Thursday, October 27th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Double Under Challenge1 (No Measure)

AMRAP 5

Complete AMRAP of double unders. Each failed attempt equals 3 burpees.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 (partner WOD)

10 Ball slams

10 Sit up with Med ball

10 Med ball squats

Switch with partner after each round

Parent & Me: October 27th, 2016

CrossFit Kids Port Chester – Parent & Me Rookies Class

Warm-up

Coach Says (No Measure)

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

Metcon

Parent & Me (No Measure)

Each week we will focus on CrossFit Kids method for teaching Greg Glassman’s CrossFit to children ages 3-18. “Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.” What is the best part? You as the parent get to join in on the fun and be part of our fit family!

Wednesday, October 26th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Row Tabata (No Measure)

Row 20 seconds on and 10 seconds off for 8 rounds

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Monday, October 24th, 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 – Rounds and Reps)

AMRAP 14

7 turkish get ups

14 goblet squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 turkish get ups

14 goblet squats

Sunday, October 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 and Reps)

AMRAP 7

10 KB/DB Swings

10 knees to Elbows

AMRAP 7

10 jumping Lunges

20 second plank

Thursday, October 20th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Warm up II (No Measure)

Side Shuffle Down and Back

Butt Kicks down

10 Pushups

High Knees back

10 Supermans

5 Toes to Bar

3x

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

12 sit ups

12 KB SDHP

12 Jumping Squats

6 burpees

30 mountain climbers

Parent & Me: October 20th, 2016

CrossFit Kids Port Chester – Parent & Me Rookies Class

Warm-up

Coach Says (No Measure)

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

Metcon

Parent & Me (No Measure)

Each week we will focus on CrossFit Kids method for teaching Greg Glassman’s CrossFit to children ages 3-18. “Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.” What is the best part? You as the parent get to join in on the fun and be part of our fit family!

Metcon (No Measure)

Skill: London bridge: Facing each other in a partial squat, two players put

palms together to make a bridge for the other players to duck-walk

through. Players take turns being the bridge.

W/Up: 3 rounds of: 5 m of hops, 5 m of backward bear crawl, 5 m of bunny

hops, skip to the beginning.

WOD: AMRAP in a given time of:

5 squats

5 stink bug to plank

5 m of log roll

Wednesday, October 19th, 2016

CrossFit Kids Port Chester – Pros

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.

Weightlifting

Clean and Jerk

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

x

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.