(910) 579-9348

CFOIB Kids: 8.18.15

321 go

warm up:

shuttle run relay x3

tabata warm up of:

squats

candle sticks

trunk rotations

side lunge (r)

side lunge (l)

mountain climbers

skill;

jumping pull ups

pull ups

WOD:

Obstacle Course Fun for Time

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CFOIB Kids: 8.13.15

Eli

 

warm up:

group dynamic warm up

25m sprints x 5

skill:

front squats

(focus on staying active at the bottom)

WOD:

AMRAP 8:00

Partner A rows 100m

Partner B front squats on a box

*then switch

Game & Healthy Snack

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CFOIB Kids: 8.4.15

IMG_2018warm up:

row 250m=> 5 squats=>10 candle sticks=>10 dot drills

“Rock Paper Scissors” Relay

strength:

DB  upright rows

dips on box or bar

pull up negative holds

WOD:

For Time:

run 200m

40 sit ups

run 200m

30 sit ups

run 200m

20 sit ups

run 200m

10 sit ups

Game & Healthy Snacks

 

 

 

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CFOIB Kids: 7.30.15

PicCollage

warm up:

jump rope for 1:00

10 PVCs

10 leg lifts

6 side planks

5 inch worms

skill:

KBS

WOD:

3 RFT

run 100m

15 sit ups

10 squats

5 push ups

Game:  CF Dodgeball

 

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CFOIB Kids: 7.23.15

CFKIDS camp 2015

 

 

 

 

 

 

 

 

 

warm up:

tabata style:

hula hoop

jump rope

squats

supermans

trunk twist

plank hold

skill:

“DSDS”

hang power clean (PVC, training bar)

WOD:

Partner WOD

8 RFT:

Partner 1 => sandbag OH hold

Partner 2 => 6 goblet water bucket squats

9 goblet water bucket alternating lunges

12 water bucket hurdle jumps

*switch so partner 2 holds the sandbag while partner 1 completes the work

 

Game & Healthy snack

 

 

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CFOIB Kids: 7.21.15

cossfit kids logo

 

warm up:

Tabata warm up

mountain climbers

squats

sit – ups

jumping jacks

skill:

“DSDS”

Hang Power Clean

WOD:

10 min AMAP

“Lil Cindy”

5 pull ups (jumping or assisted ok)

10 push ups

15 squats

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