Sawed-Off CrossFit Kids

Sawed-Off CrossFit Kids Building strong, confident kids 5–13 through fun fitness, healthy habits, and movement skills.

06/12/2026

WOD: In Teams of 3
500m Row
50 Bar Muscle Ups
50 ManMakers
Time Cap: 12 Minutes
*at the start of the workout, each athlete chooses a station and all the athletes work simultaneously on different movements.
*Athletes will switch stations whenever they choose but only one athlete may work at each station at a time. *Teams have to communicate to keep all the stations moving throughout the workout.
*The ManMakers count, and bar muscle count must be tracked verbally by the team no whiteboards.

Skill Work: Seated Box Jumps*move box further away after every attempt
06/12/2026

Skill Work: Seated Box Jumps
*move box further away after every attempt

06/12/2026

Warm Up: Card Flip Partner Challenge
Equipment Needed: One small deck of cards per pair (Uno cards or a standard deck of playing cards work great)
Athletes partner up and places their cards face down in between them.
Athlete 1 flips over a card, and Athlete 2 performs the corresponding movement while Athlete 1 counts reps, encourages, and helps keep track. Athletes then switch roles and continue taking turns flipping cards.
Example:
Athlete 1 flips a card → Athlete 2 performs the assigned movement → Switch roles → Repeat.
Movements: Plank Hold to Push Up, Bottom of a Squat to Squat Jumps, Sit Ups

Continue for 5 minutes, or until all the cards have been used or the game has run its course. The goal is to keep athletes moving, engaged, and encouraging one another while adding an element of surprise to the workout.

06/11/2026

Warm Up: Red Light, Green Light
Choose a movement for the athletes to perform while traveling across the play area (examples are running bear, crawls, crabwalk, skips, lateral shuffle, single leg jumps).
At least at the start baseline, wait for the coaches command, athletes move during green and stop immediately and freeze on Red. The coach should vary the timing of the commands to be more unpredictable.
If an athlete moves after a red light is called, they must step off to the siding complete the designated movement either 2 burpees or 3 sit ups and then get back in line.

06/11/2026

Why do we start every class with a 200m run? Whether their kids are coming from school daycare home the 3,2,1 GO help them shift gears and recognize that it’s time for CrossFit Kids. By the time they finish the run, they are ready to be present and excited for what’s next.

06/11/2026

WOD: In teams of 3
For Time:
3000m Bike Erg
1500m Ski Erg
100 ManMakers
Time Cap: 17 Minutes
*at the start of the workout, each athlete chooses a station and all athletes work simultaneously on different movements.
* Athletes will switch stations whenever they choose, but only one athlete may work at each station at a time teams have to communicate and strategize to keep all the stations moving throughout the workout.
* The manmaker count must be tracked verbally by the team no whiteboards.
* Once one station is remaining one person continues to work at a time while the other two rest until they complete the movement.

06/09/2026

Strength: 5-3-3-2-2
12 Lateral Medball Slams in between sets

06/08/2026

Game: This is a fun partner game that challenges balance and grip strength.
Place one 45 lb plate and one 5 lb plate approximately 5–6 ft apart.
Pair athletes up.
One athlete stands on the 45 lb plate while their partner stands on the 5 lb plate.
Both athletes hold opposite ends of a PVC pipe.
On “GO!”, the athlete standing on the 45 lb plate attempts to pull, push, and apply steady pressure through the PVC pipe to make their partner step off the 5 lb plate.
Athletes must keep both feet on their plate and maintain control of the PVC at all times.
Once the athlete on the 5 lb plate steps off or loses their balance, the round is over.
Partners give each other a high five and switch roles.
*No jabbing, jerking, or aggressive movements are allowed.

06/08/2026

Game: Foam Roller Sprint
On “GO!”, the first athlete from each team performs 2 burpees.
After completing the burpee, they sprint toward the next and perform 2 air squats then sprint towards the foam roller.
The goal is to be the first athlete to knock over the foam roller.
Once the roller has been knocked down, both athletes high five then return to their team.
The next two athletes immediately begin their round.
*It helps to have a helper or coach holds up the foam roller
**Ways to Change It Up:
Increase the burpees to 2-3 reps.
Move the foam roller farther away for more running.

06/06/2026

WOD: 5 Minute AMRAP
3 PVC Overhead Squats
30 Jump Rope
(We had limited ropes that day and turned it into plate hops)

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4000 Harvey Road
College Station, TX
77845

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+19796764820

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