Monday, February 18th 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Silver Spring

In the past year, CrossFit HQ has built two two-room schools, a 35,000 liter water catchment system and 60 desks in the village of Dzendereni. School walls of sticks and mud have been replaced by concrete, cinderblock and tin roofing, making the schools virtually indestructible. The partnership between CrossFit and the citizens of Dzendereni has impacted nearly 1,500 people, driving elementary school attendance up by 50 percent, raising test scores and providing the cleanest water these children have ever drunk. Get involved, donate today. http://WWW.Kenya.CrossFit.com

The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 5 burpees => bear crawl => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hopes, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 burpees => bear crawl => 5 mountain climbers => 5 push-ups => 5 one-legged side-to-side hopes, each leg => 50-meter run

WOD –
Varsity:
1/2 “Grace”
15 clean and jerks, 135#/95#
Rest 2:00, repeat

Junior Varsity:
1/2 “Grace”
15 clean and jerks, 75#/65#
Rest 2:00, repeat

Novice:
1/2 “Grace”
15 clean and jerks, 45#/35#
Rest 2:00, repeat

Elementary:
“Li’l Grace”
10 clean and jerks, unloaded-10#
Rest 2:00, repeat

Preschool:
“PeeWee Grace”
3 rounds
5 clean and jerks, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
2 rope climbs
Accumulate 0:30 in L-sit

Elementary and Preschool:
3 x
1 Beginner rope climb
2 L-sit attempts

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