Sunday

Elementary

Warm-up

3x or 5 Mins

bear crawl => overhead walking lunge (w/PVC) => 5 hand-release push-ups => 5 perfect squats => 5 hurdles => speed ladder => 50-meter high-knee skip => 50-meter side shuffle

Skill

Plank hold and/or variations of the plank

Workout

3 rounds (2:00 each round)
2:00 AMRAP
3 pull-ups (jumping or strict)
5 burpees
7 single-unders
immediately into
0:20 plank hold

Game

Powerball

Pre-Teens/Teens

Warm-up

3x or 5 Mins

bear crawl => overhead walking lunge (w/PVC) => 5 hand-release push-ups => 5 perfect squats => 5 hurdles => speed ladder => 50-meter high-knee skip => 50-meter side shuffle

Skill

Pull-up Progression

Workout

5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 jumping air-squats
12 single-unders
immediately into
45 sec. plank hold

Game

Powerball

Saturday

Come one, Come all Y'all! Check out Saturday's workout and the fun we've got in store for your kids!

We're pumped and ready to have a great time! If you're wanting to check us out, your first one's at no charge. We'd would love the opportunity to show you how fun, engaging, and relevant CrossFit Hydro Kids can be for your kiddo!

Elementary

Warm-up

3x or 5 mins

10 jumping jacks =>10 walking lunges => 0:30 in bottom of the squat => 5 jumping pull-ups => ladder drill => bear crawl => 3 broad jumps

Skill

Plank

Workout

5 rounds
5 Push Press, unloaded
3 Rope climbs or 3-3sec. rope holds (climb as high as you can)
3-meter bear crawl

3-meter broad jump

Game

Farmers and Lumberjacks

Pre-Teen and Teen

Warm-up

3x or 5 mins

10 jumping jacks =>10 walking lunges => 0:30 in bottom of the squat => 5 jumping pull-ups => ladder drill => bear crawl => 3 broad jumps

Skill

Push-up progression

Workout

12-9-6 push-press, unloaded-10#
3-2-1 Rope climbs or 5 sec rope hold
100-meter row

Game

Farmers and Lumberjacks

Welcome Living Social Buyers!

We're really excited that you've taken an interest in seeing what CrossFit Hydro Kids is and what we can offer your child! To get started, contact one of us so that we can get your kiddo in the right class. You'll find all of the information that you'll need on this website as well as some great information about what CrossFit Hydro Kids is.

Please don't hesitate to contact any of us with any other questions that you have as well.

Justin, Megan, and I look forward to working with your kids very soon!

James D'Agata
CrossFit Hydro Kids Head Coach

Hydro Kids Shirts!

Check out our new kids shirts! We have a variety of colors (Charcoal Gray, Red, Carolina Blue) $15 each

Living Social Deal COMING MONDAY!

THE BIG ANNOUNCEMENT YOU HAVE ALL BEEN WAITING FOR!

Starting THIS Monday, January 20th, Living Social will be featuring our unlimited Crossfit Kids program for just $35 for the first month!

This will be limited to just 50 purchases, and we will also place a cap on the number of kids we start each week once the ad concludes so we have a chance to evaluate the abilities of every new kids class member thoroughly for a few class periods before we have a new group start...

Spread the word and help your kids get a head start on functional, sport and life related movements with Crossfit Kids!

Sunday Workout

Warmup
3x or 5:00
5-10 mountain climbers => 2 cartwheels => 5-10 jumping jacks => 2 forward rolls => 5 super-slow squats => 2 wall walk-ups

Skill
(Pre-Teen/Teen)H Front Squat/Back Squat  
(Elementary) Air Squat/Goblet Squat

Wod
10:00 AMRAP
Rig to wall run
5 wall kick ups or 2 wall walks
Wall to rig run
(Pre-Teen) 10 Front Squat OR Back Squat/(Elem.) 10 Goblet Squats
Rig to wall run

Game
Kickball

Saturday Workout

Warm-Up
3x or 4:00
 
5 Vertical Jumps
5 jumping pull ups or monkey hangs
High knee skip (wall to rig) 
Giant steps (rig to wall) 
Side shuffle ( wall to rig) 
5 arm circles
5 inch worm 
 
Skill 
(Teen/Pre-teen) Introduce Push Jerk (Elementary) Review Push Press (Dip-Drive-Press)
   
 
Wod
Part 1 
Ladder
Minute one: 1 (Teen/Pre-teen)hang power clean PVC-15# OR (Elementary) 1 box jump; (Teen/Pre-teen) 2 jump-over-the-bar Burpees or (Elementary) 2 Box jump overs 
Minute two: 2 (Teen/Pre-teen)hang power clean PVC-15# OR (Elementary) 2 box jumps; (Teen/Pre-teen) 4 jump-over-the-bar Burpees or (Elementary) 4 Box jump overs 
Minute three: 3 (Teen/Pre-teen)hang power clean PVC-15# OR (Elementary) 3 box jumps; (Teen/Pre-teen) 6 jump-over-the-bar Burpees or (Elementary) 6 Box jump overs 
etc. until failure to complete reps in the minute
 
Rest 2 minutes 
 
Part 2
2:00 Jump rope
Rest 2 min. 
1:00 Jump rope 
Rest 1:00 min. 
:30 Jump rope
 
Game 
3x Underhand Backward Medicine Ball Toss for Distance 
 
Limbo 
5 excellent push ups 
Limbo under bar
5 excellent squats 
 

Sunday Workout!

Warm-Up

4X or 4:00

9 Supermans

6 Perfect Squats

3 Forward Rolls

Skill:

Push Press

(Progress to Push Jerk if ready for it)

WOD:

Squats: 18-16-14-12-10-8-6-4-2, Pull-up holds (Bent arm holds): 2-4-6-8-10-12-14-16-18

**Each number represents the number of seconds you will complete each movement. We will alternate back and forth between squats and pull-up holds

Game:

CrossFit Bean Bag Toss

HEY HEY HEY!!!
Join Coach James and Coach Megan this Saturday at Noon for CrossFit Hydro Kids! If you're new, come check it out for FREE!!! We will guarantee your child an hour of a heck of a lot of fun and engagement in functional physical activity. Serving as Omaha's FIRST and ONLY CrossFit Kids affiliation proudly, we also combine to offer over 15 years of classroom teaching experience.

Warm-up

3x or 5:00
10 jumping jacks =>10 m. side shuffle =>5 super-slow squats => 10 m. back pedal =>10 mountain climbers => 10 m. cartwheels => 5 push-ups => 10 m. somersault =>10 one-legged side-to-side hops, each leg => 3 broad jumps

Skill:

Hang Power Clean w/ PVC

Handstand Hold/Kick up

WOD:

10 minute AMRAP

1 handstand kick up or walk-up

3 knees to elbow/armpits

5 hang power cleans w/ PVC

7 box jumps (12”-24”)

Game:

Bulldog