Cynergy Kids
« Previous EntriesCFKids WOD 4.26.13
Friday, April 26th, 2013Warm-Up ~ x3 7 Squat Broad Jumps 7 Ring Rows 7 Box Step Ups Skill ~ Burpee Box Jumps W.O.D. ~ Grace’s Birthday WOD! (4-25-06) 7 min. AMRAP ~ 4 Toes-2-Bar 25 m Sprint x4 6 Burpee Box Jumps Game ~ Squat & Hop Noodle Game! **Don’t forget to come cheer on our young [...]
CFKids WOD 4.24.13
Friday, April 26th, 2013Warm-Up ~ Four Corners x3: Sprint High Knees Karaoke Left Karaoke Right 30 sec. x 3 handstand & cartwheel practice Skill ~ High Pike Push Ups / Hand Stand Push Ups W.O.D. ~ Callie’s Birthday WOD! (4-23-02) 4 min. AMRAP: 23 Air Squats 2 High Pike Push Ups 11 Pull-Ups Game ~ Frisbee Fun!
CFKids WOD 4.19.13
Sunday, April 21st, 2013Warm-Up ~ 30 sec. each x3: Straight Leg Row Straight Arm Row Row Skill ~ Rowing Technique W.O.D. ~ “Lil’ Jerry” 15 min. partnered AMRAP: 250 m Row 200 m Run Game ~ Capture the Flag Without Getting Wet!
CFKids WOD 4.18.13
Sunday, April 21st, 2013Warm-Up ~ Tabata: Bottom-to-Bottom Squats Top-to-Top Push Ups Skill ~ Goblet Squats W.O.D. ~ 10-1 Ladder: Goblet Squats Ring Rows Game~ Water Balloon Squat Toss!
CFKids 4.17.13
Friday, April 19th, 2013Warm-Up ~ 30 sec. x3: Mountain Climbers Spiderman Jumping Jacks …Followed by Mobility/Stretching… W.O.D. ~ Run! We dedicate today’s W.O.D. to all affected by the Boston Marathon tragedy. 200m Run x8 OR 10 min. AMRAP **Tallie each 200m (8 x’s = 1 mile!)** Game – Tire Flip Relays!
CFKids WOD 4.12.13
Saturday, April 13th, 2013Warm-Up ~ 4 Corners x2: 5 Squats > Run 5 Push Press > High Knee Skip 5 Rotational Push-Ups > Backwards Run 5 Sit Ups > karaoke Skill ~ Thrusters W.O.D. ~ “Lil’ Coe” 6 Rounds: 6 Thrusters 6 Push Ups Game ~ Angry Birds, CF Style! **Next week’s CCFKids schedule = Wed., Thurs., Fri. [...]
CFKids WOD 4.10.13
Friday, April 12th, 2013Warm-Up ~ 2 Rounds: 9 Burpees 9 Broad Jumps 9 Dislocates Skill ~ Clean & Jerk W.O.D. ~”Chloe’s Birthday WOD – 4/10/04″ AMRAP 4: 10 Sit-Ups 4 Pull-Ups 9 Clean & Jerks Game ~ Freeze Tag! **April vacation CCFKids Schedule ~ Wed., Thurs., Fri. 10-11 a.m.**
CFKids WOD 4.8.13
Monday, April 8th, 2013Warm-Up~ 30 sec. stations x2: Inch Worm Jump Up/Over Wall Balls Skill ~ Farmer’s Carry WOD ~ Practice WOD 2 for CFKids Challenge… Age 5-7 ~ “Race for the Future” AMRAP 4: 50 m Farmer’s Carry 5 Sit-Ups Bear Crawl 5 Box Jumps Score = total # of reps (farmer’s carry, bear crawl each = [...]
CFKids WOD 4.5.13
Saturday, April 6th, 2013Warm-Up: 800m Indian Run Skill ~ Burpees W.O.D. ~ Practice WOD’s for upcoming CCF Kids & Teens Challenge… Ages 5-7: “Superhero Rescue” AMRAP 3 ~ 8 Burpees 8 Knee Raises Walking Lunge to Platform to “Rescue” civilians Sprint back to “safety” *Score = # of rescued civilians + additional reps for tie-breaker Ages 8 & [...]
CFKids WOD 4.3.13
Friday, April 5th, 2013Warm-Up x3: 5 Push Ups 10 Squats 15 Jumping Jacks Skill ~ Dead Hang Pull Ups W.O.D.: “Lil’ Bradley” ~ 5 Rounds: 50/100 m Run (Green Group/Red Group) 5 Pull-Ups 50/100 m Run 5 Burpees Game ~ Fish Game! **Parents, don’t forget to sign the kids up for the CFKids & Teens Challenge for Sunday, [...]
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