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    FirePower Kids
    @firepowerkids

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Saturday, January 20, 2018
Mighty Mini’s 
Skills: Balance Lines (Each kid draws their own balance beam line and then walks across it) 
Wod:
Each Kid choses a movement and reps to create their own Workout! 
Game: Dance Party - 
Crossfit Kids 
WOD
With a friend complete,
AMRAP 10
10 Goblet Squats
1 Shuttle Run
10 Burpees * one partner completes an entire round then they switch with a special dance! 
Game: Octopus
-
Pre-Teen/JV 
WOD
With a friend complete,
AMRAP 10
10 Goblet Squats
1 Shuttle Run
10 Burpees * one partner completes an entire round then they switch with a special dance! 
Game: PVC pipe Game
Saturday, January 20, 2018 Mighty Mini’s Skills: Balance Lines (Each kid draws their own balance beam line and then walks across it) Wod: Each Kid choses a movement and reps to create their own Workout! Game: Dance Party - Crossfit Kids WOD With a friend complete, AMRAP 10 10 Goblet Squats 1 Shuttle Run 10 Burpees * one partner completes an entire round then they switch with a special dance! Game: Octopus - Pre-Teen/JV WOD With a friend complete, AMRAP 10 10 Goblet Squats 1 Shuttle Run 10 Burpees * one partner completes an entire round then they switch with a special dance! Game: PVC pipe Game
Friday, January 19, 2018
PT/JV - Gymnastics 
Skill : Toes to Bar 
Then 
EMOM 12
6 Toes to Bar
10 Push-ups
-
Parent & Kids WOD 
As a Pair, Complete the Following
100 Ball Slams
100 Air Squats
100 Sit-ups
100 Kettle Bell Swings
100 Burpees
-
Fit Boys 
Challenge: Max Wall Sit 
WOD
AMRAP 10
15 Ball Slams
15 Squats with the ball
15 Sit-ups with the ball 
Game: Coaches Choice
Friday, January 19, 2018 PT/JV - Gymnastics Skill : Toes to Bar Then EMOM 12 6 Toes to Bar 10 Push-ups - Parent & Kids WOD As a Pair, Complete the Following 100 Ball Slams 100 Air Squats 100 Sit-ups 100 Kettle Bell Swings 100 Burpees - Fit Boys Challenge: Max Wall Sit WOD AMRAP 10 15 Ball Slams 15 Squats with the ball 15 Sit-ups with the ball Game: Coaches Choice
Thursday, January 18, 2018
JV - Barbell 
Front Squats 
3 Rounds for time
20 Front Squats
20 Sit-ups
20 Lunges
-
Crossfit Kids 
Basics: Kettlebell swings 
AMRAP 8
10 Kettlebell Swings
15 Air Squats
20 Jumping Jacks 
Game: Kids Choice
-
Pre-Teen 
Basics: Kettlebell swings 
AMRAP 10
10 Kettlebell Swings
15 Sit-ups
10 Box Jumps 
Game: Kids Choice
-
JV 
Challenge: Longest Wall Sit 
AMRAP 12
10 Kettlebell Swings
15 Sit-ups
10 Box Jumps
15 Pull-ups 
Game: Kids Choice
Thursday, January 18, 2018 JV - Barbell Front Squats 3 Rounds for time 20 Front Squats 20 Sit-ups 20 Lunges - Crossfit Kids Basics: Kettlebell swings AMRAP 8 10 Kettlebell Swings 15 Air Squats 20 Jumping Jacks Game: Kids Choice - Pre-Teen Basics: Kettlebell swings AMRAP 10 10 Kettlebell Swings 15 Sit-ups 10 Box Jumps Game: Kids Choice - JV Challenge: Longest Wall Sit AMRAP 12 10 Kettlebell Swings 15 Sit-ups 10 Box Jumps 15 Pull-ups Game: Kids Choice
Wednesday, January 17, 2018
PT/JV Bootcamp
Boot Camp
AMRAP 10
15 Kettlebell swings
15 Air Squats
15 Push-ups
15 Sit-ups
-
Cirque Classes
5 min Tabata warmup 
Stretch 
Conditioning/ Acro lines 
Circuit - juggling drills, handstands against the wall, ground beam, trapeze straddle inverts and knee hangs, silk classic climb and straddle back in the the knot 
Splits
Wednesday, January 17, 2018 PT/JV Bootcamp Boot Camp AMRAP 10 15 Kettlebell swings 15 Air Squats 15 Push-ups 15 Sit-ups - Cirque Classes 5 min Tabata warmup Stretch Conditioning/ Acro lines Circuit - juggling drills, handstands against the wall, ground beam, trapeze straddle inverts and knee hangs, silk classic climb and straddle back in the the knot Splits
Tuesday, January 16, 2018
JV - Metcon 
E3MOM 24
12 Burpees
12 Box Jump Overs
12 Pull-ups
-
Crossfit Kids 
Basics:Wall Balls 
WOD
4 Rounds for time
10 Wall Balls
1 Shuttle Run
10 Monkey Hangs
1 Shuttle Run
-
Pre-Teen 
Basics:Wall Balls 
WOD
5 Rounds for time
10 Wall Balls
2 Shuttle Runs
10 Pull-ups
2 Shuttle Runs
-
JV 
Basics:Wall Balls 
WOD
6 Rounds for time
15 Wall Balls
2 Shuttle Runs
10 Pull-ups
2 Shuttle Runs
Tuesday, January 16, 2018 JV - Metcon E3MOM 24 12 Burpees 12 Box Jump Overs 12 Pull-ups - Crossfit Kids Basics:Wall Balls WOD 4 Rounds for time 10 Wall Balls 1 Shuttle Run 10 Monkey Hangs 1 Shuttle Run - Pre-Teen Basics:Wall Balls WOD 5 Rounds for time 10 Wall Balls 2 Shuttle Runs 10 Pull-ups 2 Shuttle Runs - JV Basics:Wall Balls WOD 6 Rounds for time 15 Wall Balls 2 Shuttle Runs 10 Pull-ups 2 Shuttle Runs
Monday, January 15, 2018
JV - Benchmark

Open 12.1
AMRAP 7
Max burpees

Then, 
Open 15.5
27-21-15-9
Cal Row 
Thruster -
Pre-Teen

4 Rounds For Time
20 Kettle Bell Swings
15 Goblet Squats
10 Walking Lunges
5 Toes to bar
-
JV

4 Rounds For Time
20 Kettle Bell Swings
15 Goblet Squats
10 Walking Lunges
5 Toes to bar
Monday, January 15, 2018 JV - Benchmark Open 12.1 AMRAP 7 Max burpees Then, Open 15.5 27-21-15-9 Cal Row Thruster - Pre-Teen 4 Rounds For Time 20 Kettle Bell Swings 15 Goblet Squats 10 Walking Lunges 5 Toes to bar - JV 4 Rounds For Time 20 Kettle Bell Swings 15 Goblet Squats 10 Walking Lunges 5 Toes to bar
Here is Coach Shane pushing one heck of a heavy sled in their final event at #wodapalooza2018 in #miami. TEAMfirePower came in 13th place!! So proud of these guys. Well done 👍. Keep inspiring our younger generation... and older too 😀#firepowerkids #teamfirepower #crossfitcoaches #crossfitkidscoach #inspiration #wza2018 @shane.lloyd
Coach Shane meets Jason Khalipa! @shane.lloyd @jasonkhalipa #firepowerkids #wza2018 #wodapalooza #teamfirepower #keepinspiringouryouth
Did you know that Coach Jodi’s husband-to-be: Dave, is also competing in #wodapalooza in Miami! #teamfirepower #wza2018 #crossfitcoaches #firepowerkids @dave_pinkerton @jnieuwendyk
Saturday, January 13, 2018
Mighty Mini’s 
Skills: Marker Thrusters 
Wod:
Coaches Choice 
Game: Tag - 
Crossfit Kids 
WOD
With a friend complete,
AMRAP 10
10 Burpee over Partner
20 Push-ups
30 Sit-ups
40 Squats
50 Jumping Jacks
* Share the work as needed.
Game: Snow Ball Fight
-
Pre-Teen/JV 
WOD
With a friend complete,
AMRAP 10
10 Burpee over Partner
20 Push-ups
30 Sit-ups
40 Squats
50 Jumping Jacks
*Share the work as needed
Game: Bench Ball
Saturday, January 13, 2018 Mighty Mini’s Skills: Marker Thrusters Wod: Coaches Choice Game: Tag - Crossfit Kids WOD With a friend complete, AMRAP 10 10 Burpee over Partner 20 Push-ups 30 Sit-ups 40 Squats 50 Jumping Jacks * Share the work as needed. Game: Snow Ball Fight - Pre-Teen/JV WOD With a friend complete, AMRAP 10 10 Burpee over Partner 20 Push-ups 30 Sit-ups 40 Squats 50 Jumping Jacks *Share the work as needed Game: Bench Ball
January 12, 2018
PT/JV - Gymnastics

Skill : Pistols

Then 
EMOM 12
6 Pistols 
5 Pull-ups -
Parent & Kids WOD

3 Rounds for max reps at each station (parent & Kids at the same station)
1:00 Burpees
rest 30s
1:00 Kettle Bell Swings
rest 30s
1:00 Ground to overhead
Rest 30s
1:00 Syncro Air Squats
Rest 30s **1 athlete works at a time except the air squats! -
Fit Boys 
Challenge: Max Sit-ups in a min

WOD
3 Rounds for time 
5 Pull-ups
10 Box jump overs 
10 Kettle Bell Swings

Game: Coaches Choice
January 12, 2018 PT/JV - Gymnastics Skill : Pistols Then EMOM 12 6 Pistols 5 Pull-ups - Parent & Kids WOD 3 Rounds for max reps at each station (parent & Kids at the same station) 1:00 Burpees rest 30s 1:00 Kettle Bell Swings rest 30s 1:00 Ground to overhead Rest 30s 1:00 Syncro Air Squats Rest 30s **1 athlete works at a time except the air squats! - Fit Boys Challenge: Max Sit-ups in a min WOD 3 Rounds for time 5 Pull-ups 10 Box jump overs 10 Kettle Bell Swings Game: Coaches Choice
Thursday, January 11, 2018
JV - Barbell

Snatches

10min EMOM
1 High Hang Snatch + 2 Over Head Squats 
10min EMOM
2 Squat Snatches OR 2 Power snatch with an overhead squat
-
Crossfit Kids

Basics: Skipping

AMRAP 8
15 Single Skips
10 Push-ups
15 Squats 
10 Sit-ups

Game: Kids Choice -
Pre-Teen

Basics: Skipping

AMRAP 12
15 Single Skips
15 Push-ups
15 Squats 
15 Sit-ups

Game: Kids Choice -
JV

Basics: Skipping & Double Unders 
AMRAP 12
30 Single Skips (15 Double Unders)
15 Push-ups
15 Squats 
15 Sit-ups

Game: Kids Choice
Thursday, January 11, 2018 JV - Barbell Snatches 10min EMOM 1 High Hang Snatch + 2 Over Head Squats 10min EMOM 2 Squat Snatches OR 2 Power snatch with an overhead squat - Crossfit Kids Basics: Skipping AMRAP 8 15 Single Skips 10 Push-ups 15 Squats 10 Sit-ups Game: Kids Choice - Pre-Teen Basics: Skipping AMRAP 12 15 Single Skips 15 Push-ups 15 Squats 15 Sit-ups Game: Kids Choice - JV Basics: Skipping & Double Unders AMRAP 12 30 Single Skips (15 Double Unders) 15 Push-ups 15 Squats 15 Sit-ups Game: Kids Choice
Good luck in Miami at 
#wodapalooza2018 Coach Shane and Team FirePower! #firepowerkids #teamfirepower #crossfitkidscoach #inspiringouryouth @shane.lloyd #wza2018
Wednesday, January 10, 2018
🚨New Class Alert 🚨 
4:30 is PT/JV Bootcamp 
Tabata This x6
Push-ups
Sit-ups
Air Squats
Burpees
Kettlebell Swings
Plank Hold
-
Cirque Kids at 5:45
Cirque PreTeen at 6:30
And Cirque Performance at 7:30
Wednesday, January 10, 2018 🚨New Class Alert 🚨 4:30 is PT/JV Bootcamp Tabata This x6 Push-ups Sit-ups Air Squats Burpees Kettlebell Swings Plank Hold - Cirque Kids at 5:45 Cirque PreTeen at 6:30 And Cirque Performance at 7:30
Tuesday, January 9, 2018
JV - Metcon 
21-18-15-12-9-6-3
Cal Row
Wall Ball
-
Crossfit Kids 
Basics: Review Thrusters 
WOD
AMRAP 8
5 Thrusters
10 Burpee Borad Jumps
15 jumping Jacks
-
Pre-Teen 
Basics: Review Thrusters 
WOD
AMRAP 10
5 Thrusters
10 Burpee Borad Jumps
30 Single Skips
-
JV 
Basics: Review Thrusters 
WOD
AMRAP 13
5 Thrusters
10 Burpee Borad Jumps
15 Double Unders 
Aim to go unbroken on the Thrusters!
Tuesday, January 9, 2018 JV - Metcon 21-18-15-12-9-6-3 Cal Row Wall Ball - Crossfit Kids Basics: Review Thrusters WOD AMRAP 8 5 Thrusters 10 Burpee Borad Jumps 15 jumping Jacks - Pre-Teen Basics: Review Thrusters WOD AMRAP 10 5 Thrusters 10 Burpee Borad Jumps 30 Single Skips - JV Basics: Review Thrusters WOD AMRAP 13 5 Thrusters 10 Burpee Borad Jumps 15 Double Unders Aim to go unbroken on the Thrusters!
Monday, January 8, 2018
JV Barbell
WOD: 
Open 12.3
AMRAP 18
15 Box Jumps
12 Push Press
9 Toes to Bar

Pre-Teen
WOD:
Open 12.3
AMRAP 8
10 Box Jumps
6 Push Press
4 Toes to Bar

JV
WOD: 
Open 12.3
AMRAP 18
15 Box Jumps
12 Push Press
9 Toes to Bar
Monday, January 8, 2018 JV Barbell WOD: Open 12.3 AMRAP 18 15 Box Jumps 12 Push Press 9 Toes to Bar Pre-Teen WOD: Open 12.3 AMRAP 8 10 Box Jumps 6 Push Press 4 Toes to Bar JV WOD: Open 12.3 AMRAP 18 15 Box Jumps 12 Push Press 9 Toes to Bar
NEW on WEDNESDAYS @ 4:30pm! 
BOOTCAMP for PreTeens & Junior Varsity Athletes!

This class is HIGH ENERGY FUN!  Circuit-style interval training makes for fun, fast-paced workouts utilizing dumbbells, balls, kettlebells, ropes, rowers, running, jumping and more! #bootcamp #miltonbootcamp #kidsfitness #teenfitness #youthfitness #milton #firepowerkids