April, 2017

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Sunday, April 30th, 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 Cards I (Time)

Spades: Lunges

Hearts: Situps

Diamonds: Push ups

Clubs: Air Squats

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

Thursday, April 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

Metcon (AMRAP – Reps)

AMRAP 15 (3 Partners)

20 calories (row/AD)

amrap Kettle Bell Swings

amrap Burpees

Partners move up when rowing is complete

Monday, April 24th, 2017

CrossFit Kids Port Chester – Pros

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Weightlifting

Power Snatch (2x2x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Pull ups

3 Hand Stand Push Ups

1 Burpee

Sunday, April 23rd, 2017

CrossFit Kids Port Chester – Pros

Warm-up

Endurance 1 (outside) (No Measure)

Run 800 meters

AMRAP pullups

Run 800 meters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Toes 2 Bar

6 Power Cleans

Thursday, April 20th, 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 – Reps)

Partner WOD 14

AMRAP Double Unders/Singles (P1)

AMRAP Pull Ups (P2)

When partner 1 doesn’t complete a double under/single they switch movements.

Each partner keeps track of their own reps

Monday, April 17th, 2017

CrossFit Kids Port Chester – Pros

Metcon

Warm-up (No Measure)

Teens Skill Warm Up

Metcon

Metcon (Time)

7 Rounds

7 Deadlift

5 Hang Power Cleans

3 Push Press

Thursday, April 13th, 2017

CrossFit Kids Port Chester – Pros

Warm-up

Double Under Challenge1 (No Measure)

AMRAP 5

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

Metcon

Metcon (Time)

50 Burpee Box Jumps

Monday, April 10th, 2017

CrossFit Kids Port Chester – Pros

Warm-up

Warm-up (No Measure)

Teens Skill Warm Up

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

Sunday, April 9th, 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

5 Hand Stand Push Ups

10 Renegade Rows

Thursday, April 6th, 2017

CrossFit Kids Port Chester – Pros

Warm-up

Alphabet Warm Up (No Measure)

Athletes will use a word to perform the movements presented on the alphabet board.

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

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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.