January, 2017

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Monday, January, 30th, 2017

CrossFit Kids Port Chester – Pros

Warm-up

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

Weightlifting

Deadlift (1x1x1x1x1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 deadlifts

20 calorie row

8 burpees over row

Coach Bones’ Birthday

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

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
modify weight accordingly

Thursday, January 26th, 2017

CrossFit Kids Port Chester – All Stars

Warm-up

3x: Gymnastics 1 (No Measure)

30 Mountain Climbers

20 Jumping Jacks

10 Push Ups

5 Burpees

Metcon

Metcon (Time)

21, 18, 15, 12, 9, 6, 3

Walking lunges

knees 2 elbow

situps

Wednesday, January 25th, 2017

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.

Weightlifting

Front Squat (2x2x2)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1:00 AMRAP Hand Stand Push Ups

1:00 Front Squats (25)

1:00 Sit ups

Monday, January 23rd, 2017

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.

Gymnastics

Muscle-ups (1x1x1)

Metcon

Metcon (Time)

30-20-10-20-30

Dumbbell Thrusters

Renegade Rows

Sunday, January 22nd, 2017

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

Create Personal Deck of Cards (Time)

Athletes will create their own version of deck of cards:

Hearts=

Diamonds=

Spades=

Clubs=

J,Q,K,= 10 reps

A=11 reps

Joker has to remain 15 reps of your choice.

25 minute time cap

Thursday, January 19th, 2017

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

Metcon (AMRAP – Reps)

AMRAP 12

25 Double Unders

AMRAP Toes 2 Bar

Partner 2 does as many knees to elbow until partner 1 is done with the 25 double unders. Score= toes2bar

Wednesday, January 18th, 2017

CrossFit Kids Port Chester – Pros

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 (Time)

15-10-5-10-15

Overhead Squats

Pullups

Monday, January 16th, 2017

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.

Gymnastics

Muscle-ups (1x1x1)

Metcon

Metcon (Time)

30-20-10-20-30

Dumbbell Thrusters

Renegade Rows

Sunday, January 15th, 2017

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 7

4 Burpees

4 Knees 2 Elbow

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

4 Pistols

4 Handstand Push Ups

x

Welcome to CrossFit Kids Port Chester!

Are you looking to become a part of our fit family?

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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