Workout of the Day
« 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.**
21 Guns – A Memorial Salute
Tuesday, April 9th, 2013Join us this Memorial Day to honor our Nation’s Warriors! We have partnered with WOD for Warriors and Team RWB to bring you this special annual event. Monday, May 27th from 8:00 am – 10:00 am Four 30-minute heats We will run the event from 8:00am to 10:00am every 30 minutes. Please email your requested time slot [...]
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 & [...]
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