Note: Rest 1 minute between rounds. Score is your total number of reps for all movements combined.
*Can sub Sumo Deadlift High Pulls for the Row if you don't have access to an erg.
30 clean & jerks for time
*We recommend using a stuffed backpack that you can clean and jerk overhead!
3 rounds for time of:
400 meter run
21 KB swings (or anything you can "swing")
12 pull-ups (maybe hit up the playground if you don't have a pull-up bar at home).
1 Rep. Max. "Functional" Deadlift
With PERFECT form, go around your house or yard and see what the heaviest object is that you can lift off the ground. Share what the objects were on comments!
100 Burpees for time
If this seems overwhelming, try figuring out a manageable number of burpees to do every minute. Then figure out how many minutes you need to keep that up for to total 100. See, who ever said CrossFit Kids was JUST about exercise!?! We do MATH, too!!!
"Friday Goat Day"
Come up with 1-3 "weaknesses" that you are either not that great at or don't like/fear for some reason...and, work on them for at least 20-30 minutes total. Post your "goats" to comments and what you did to get better at them!
Find a partner. Do 1 burpee box jump, then your partner does 1. Do 2, your partner does 2. Continue for AMRAP 10. Score is how many rounds and partial rounds the two of you complete.
Run 400 meters, rest for 3 minutes. Repeat for a total of 4 rounds (for a total of 1 mile).
Record your times for each 400 meter effort.
AMRAP 10: Push-up/Sit-up Up Ladder
Start out doing 1 push-up, then flip over and do 1 sit-up. Flip back over and do 2 push-ups, then 2 sit-ups. Continue this sequence of adding one rep every round until you hit 10 minutes on the clock. Remember: NO CHEATING RANGE OF MOTION (ROM)!!! Preferably, use an Ab Mat for the sit-ups...or, a rolled/folded up towel under your lower back.
AMRAP 15 of...
30 wall balls
200 meter run
Football throwing practice!
Find/mark a target on a wall outside (chalk works pretty well), set up a cone at a distance that is challenging for you to throw a football from. See how many times you can hit the target in 1 minute (YOU have to retrieve your own ball...that's part of the work!!). Repeat 8 times, recording your "score" for each round. Penalty for scoring less than your first round = 1 burpee per point lost.
1. Practice handstand push-ups (or a modified version) for 5 minutes.
21-15-9 reps of...
Deadlift (any heavy object will work, but use your "angry gorilla" form!)
HSPU (handstand push-ups)
L-Sit/Knee Tuck Practice
Find two stable surfaces (ie. chairs) and hold either an L-sit or a knee tuck for 8 rounds of :10 "on", :50 "off. For a legit L-sit, legs should remain perfectly straight and above parallel. If that isn't working, do knee tucks instead for 8 rounds of :30 "on" and ":30" off...or, some time-scheme that is manageable and repeatable.
1. Set up your cones again (10 meters apart), but today practice walking on your hands from one cone to the other. Practice this for at least 8-10 minutes.
2. 50 Burpee box jumps for time (Big Dawgs can do either 100 or 150 instead). Make this as hard as you want by finding a box height that is difficult for you. Measure the box height and post with your time in comments under 'At-Home WOD Posts' on the Home Page/Tab. Don't forget to tell us your age!
"Death By 10 Meters"
Set up 2 cones about 10 meters away from each other. Start a clock and sprint 1 length (1 length=the distance from 1 cone to the other); rest for whatever time is left over...which will be a LOT in the beginning! At the 1 minute mark, sprint 2 lengths (so, down and back=2 lengths); rest the remainder of that minute. At the 2 minute mark, sprint 3 lengths then rest. Repeat this pattern until you run out of time to complete the final length. Your score is the number of lengths you successfully complete in the minute.
"Cindy's Little Sister"
AMRAP 10 of...
*Range of motion is ESSENTIAL for this one. Scale push-ups to knees if preferred. Record rounds for your "score".
Kipping swing practice
Find a bar to hang off of and practice just the kipping swing for at least 5 minutes (taking breaks as needed). Finally, try to link the swing with some actual
kipping pull-ups and see what happens :)
Max. plank hold
See how long you can hold the plank position for with body completely straight, on elbows and toes. Challenge friends and family to beat your time!
"Kids Saturday Sweat Fest"
AMRAP 15 of:
15 KB swings (modify by using anything you can "get a grip" on, ie. a kinda' full detergent bottle)
15 box jumps (or any "platform" around, ie. a park bench)
15 overhead squats (use any version of a barbell that you can find, ie. wooden broomstick or baseball bat)
1 Mile Time Trial
Go to the track with an adult and time how long it takes you to run/walk a mile (4 laps). Break as needed, but this IS "for time"!!!
1. AMRAP 2 minutes of AbMat sit-ups (or a rolled up towel under your lower back)
2. "Push & Jump"
Find a "platform" to jump on. Then do 5 rounds of 10 push-ups (scale as needed), 20 box jumps (scale up or down depending on height of platform).
Find 10 things of varying weight around your house and yard to DEADLIFT, and do so with proper form. Complete 5 rounds of those deadlifting those 10 things for today.
1. Spend at least 5 minutes practicing tumbling: forward rolls, cartwheels, round-offs, front walkovers, etc.
2. Running Repeats: mark out a run course (approximately 200 meters), and time yourself running the same distance 8 times. In between each 200 meter effort, rest for 90 seconds. Record your times for each round, trying to find your "PR" for that particular distance.
"Kelly's Awkward Kid Sister"
5 rounds of...
200 meter run
15 overhead squats (holding something "awkward" overhead...ie. a full backpack)
1. Tabata Sit-Ups
*Lowest score on any of the 8 rounds is your "score" for this WOD.
**Range of Motion (ROM) = head and shoulders begin touching the ground, shoulders and/or chest hit the knees at the top
2. At least 5 minutes of handstand/donkey kicks/frog stand practice.
Big Dawgs: 150 Burpees
Pack: 100 Burpees
Pups: 50 Burpees
*Post times and #'s to 'At-Home WODs'