Saturday, January 12th 2013


CrossFit Kids

CrossFit Kids action

CrossFit For Hope: Drowning Prevention Intitiative

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks =>10 walking lunges => 10 squats => 5 burpees => 200-meter run

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 walking lunges => 5 squats => 5 burpees => 100-meter run

WOD –
Varsity:
8:00 AMRAP
5 front squats, 95#/65#
5 push jerks, 95#/65#
20 double-unders

Junior Varsity:
8:00 AMRAP
5 front squats, 55#/45#
5 push jerks, 55#/45#
20 double-unders

Novice:
8:00 AMRAP
5 front squats, 35#/25#
5 push jerks, 35#/25#
20 double-unders

Elementary:
6:00 AMRAP
5 front squats, unloaded-10#
5 push press, unloaded-10#
10 double-unders or 10 single-unders

Preschool:
5:00 AMRAP
5 front squats, unloaded
5 push press, unloaded
5 tuck jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Pistol squats

Elementary and Preschool:
5:00
Pistol squat progressions

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