February, 2017

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Monday, February 27th, 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.

CrossFit Games Open 17.1 Teens 14-15 (Time)

For Time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Sunday, February 26th, 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.

CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)

Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
Weight is scaled accordingly

Sunday, February 19th, 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

Deck of Card II (Time)

Spades: Wall Balls

Hearts: Med Ball Push Ups

Diamonds: Sit Ups using med ball;

Clubs: Air Squats to Med Ball

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

Thursday, February 16th, 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 (Time)

5 Rounds

10 Ring Dips/bench dips/pbar dips

10 KB Deadlifts

10 T2B

Wednesday, February 15th, 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 (AMRAP – Rounds and Reps)

AMRAP 15

12 Renegade Rows

6 DB Push Press

each broken round =5 burpees

Monday, February 13th, 2017

CrossFit Kids Port Chester – Pros

Warm-up

Teens Warm up (No Measure)

30 Jumping jacks

20 Mountain Climbers

15 Situps

10 Lunges

5 Pull ups

3x

Weightlifting

Push Press (5x4x3x2x1)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Press

Front Rack Lunges

Sunday, February 12th, 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 (AMRAP – Rounds and Reps)

AMRAP 10

5 Over head lunges (plate)

5 burpees onto plate

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Supermans

5 Vups

Thursday, February 9th, 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 – Reps)

Tabata

Kettle bell Swings

Burpees

Double Unders

Pull Ups

Wednesday, February 8th, 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.

Metcon

Angie (Time)

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

Monday, February 6th, 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 (AMRAP – Rounds and Reps)

AMRAP 14

10 Wall Balls

5 Toes to bar

EMOM 3 burpees

Gymnastics

Muscle-ups (1)

x

Welcome to CrossFit Kids Port Chester!

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