March, 2017

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Thursday, March 30th, 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 (AMRAP – Rounds and Reps)

AMRAP 12

10 Box Jumps

8 Knees 2 Elbow

10 Sit Ups

Monday, March 27th, 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

CrossFit Games Open 17.5 Teens 14-15 Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

Sunday, March 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.

Metcon

CrossFit Games Open 17.5 Teens 14-15 Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

Sunday, March 23rd, 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

10 Renegade Rows (DB)

5 Thrusters (DB)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Pull ups

5 Handstand Push Ups or Wall Walks

Wednesday, March 22nd, 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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Ball Slams

10 Pull ups

10 HSPU or HR Push ups

Monday, March 20th, 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

CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball

Boys 16-17 – 135# Deadlift + 14# Wall-Ball

Girls 14-15 – 65# Deadlift + 10# Wall-Ball

Girls 16-17 – 95# Deadlift + 10# Wall-Ball

Sunday, March 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

CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball

Boys 16-17 – 135# Deadlift + 14# Wall-Ball

Girls 14-15 – 65# Deadlift + 10# Wall-Ball

Girls 16-17 – 95# Deadlift + 10# Wall-Ball

Thursday, March 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

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Monday, March 13th, 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

CrossFit Games Open 17.3 Teens 14-15 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

Sunday, March 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

CrossFit Games Open 17.3 Teens 14-15 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

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.