CrossFit Kids WOD Archives - RCF NuernbergRCF Nuernberg


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CrossFit Kids WOD

Warmup

Jumprope

 

WOD

8 min AMRAP

50m Farmer’s Carry (Kbs)
50m Run
7 Dips
2 Burpee over Uneven Bars

 

Game

Catch – 3 Squat penalty

 

Warmup

Animal Walks/Holds

 

Skills

Deadlift & HSPU

 

WOD

5 Min AMRAP

2 Somersaults

3 Hand Stand Push-ups

10 Deadlifts

 

Game

Plank Relay Races

Warmup: 

Running Drills

 

Skill:

Kipping Pullup & Dips

 

WOD

For time:

Run, 400 m

15 Pullups
15 Dips

 

Game:
Duck-Duck-Moose

Warmup:

Follow the leader obstacle course

 

Skill:  Handstand Pushups Plus Thruster, Deadlift competency test

 

Workout:

4 rounds for time of:

7 Pull-ups

7 Knees To Elbows

7 Handstand Push Ups

7 Medball Thrusters

7 Burpees

7 Medball Deadlifts

 

Alternating movements with your partner!

Warmup:  jumprope

 

Skill:  Thrusters

 

Workout:

Every 1 min for 6 mins do:

3 Medball Thrusters

3 Burpees

20 Single Unders

Rest 3 minutes THEN!

Every 1 min for 6 mins do:

5 Pull-ups

5 Box (Mat) Jumps

 

Game:

Crab tag

Skill:

KB Sumo-Deadlift 

2 Rounds: 
15 Jumprope Single-Unders
5 KB Sumo-Deadlifts
10 Burpees
5 KB Deadlifts
15 Jumprope Single-Unders

2 min rest

Game
CrossFit Soccer Style & 
Big Monkey In The Middle

Skill:

Thrusters & Toes to Bar

10 min AMRAP:
12 Burpees
12 Medicine Ball Thrusters
12 Toes-to-bar
12 Walking Lunges (with MedBall)
Run, 100 m

Game
Crab Basketball

Skill:

Thrusters & Toes to Bar

10 min AMRAP:
12 Burpees
12 Medicine Ball Thrusters
12 Toes-to-bar
12 Walking Lunges (with MedBall)
Run, 100 m

Game
Crab Basketball

 

Skill:

Large Matt Flips and Heavy Weight Holds 

 

WOD:

5 rounds, 30 secs per station, of:

Partner-assisted Matt flip

Heavy weight holds

 

Game:

Don’t touch the Lava

 

Skill:

Large Matt Flips and Heavy Weight Holds 

 

WOD:

5 rounds, 30 secs per station, of:

Partner-assisted Matt flip

Heavy weight holds

 

Game:

Don’t touch the Lava


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