CrossFit Kids and Wokouts

 

What a meaningful weekend at CrossFit Roots in Boulder, Colorado.

It was a privilege to lead this CrossFit Kids Seminar in a place that carries so much heart. I thought often of Kelly Brown, whom I was fortunate to work alongside on the Seminar Staff, and I felt incredibly grateful to work with her husband, John, this weekend.

Watching Tegan grow into such an amazing trainer, working alongside Nicole—my Colorado twin—and finally experiencing the special community at CrossFit Roots made this weekend unforgettable.

Together, we prepared a new generation of CrossFit Kids trainers to shape lives, build confidence, develop life skills, create a lifelong definition of fitness, and help reverse prevalent health issues.

This work is about so much more than movement. It is about creating strong, capable, amazing humans—and I am deeply grateful to be part of it. 

Only back for a week before World Masters in Greece but here are a few workouts from the last two days at the gym! 

Greeeeceeee

AMRAP in 18 Minutes:
5 Chest to Bar Pull-ups
7 Box Jumps (24/30#)
9 Calories Ski
12 Dumbbell Thrusters (35/50#)

The Lumos Special

5 Rounds for time of:

15 Shoulder to Overhead (75/115#)

12 Pull-ups

9 Sumo-deadlift High Pulls (75/115#)

6 Sandbag Cleans (100/150#)

My Hand Hurts

AMRAP in 12 Minutes:

12 GHD Sit-ups

12 Single Arm Kettlebell Swings (35/50#)

12 Push-ups

6 SA KB Dumbbell Step-ups (53/70#)

Legends
AMRAP in 15 Minutes:

1 Wall Walk

3 Box Jumps (30/36")

5 Front Squats (135/205#)

9/12 Calories Ski

Cardio for one

3 Rounds for time of:

(unless you are Lauren or Danielle...then 5...haha!)

500 Meter Row

1000 Meter C2 Bike

25 Calorie Ski

25 Calorie Air Bike

Every 2:00 for 10 rounds:

Hang Squat Clean + Split Jerk 

Every 2:00 for 10 Rounds: 

Low Hang Snatch + Overhead Squat