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Basic exercises

  • lifting
  • Swinging - e.g. medicine balls and kettle bells
  • squats
  • a lunge forward
  • jumping,  i.e. "box jumps" – on the upper part of the vaulting box/ footstool,  jumping up and down / stepping down
  • pull-ups, pushups-dip, rope climbing
  • push-ups, 4-step push-ups
  • sit-ups
  • running
  • skip-roping
  • Olympic weightlifting exercises: snatch, clean and jerk

Building on the basic exercises, different WODs have evolved:

Angie , Annie, Badger, Barbara, Candy, Chelsea, Cindy, CrossFit Total, Dan, Daniel, Dating, Sage, Diane, Easy Mary, Elizabeth, Erin, Eva, Fractured Fran, Fran, Grace, Griff, Gwen, Helen, Isabel, Jackie, Jonesworthy, Karen, Kelly, Jason,  Josh, Joshie, JT, Linda, Lynne, Maggie, Mary, Michael, Mr. Joshua, Murph, Nancy, Nasty Girls, Nate, Nicole, Randy, Ryan, Tabata Fight Gone Bad, Tabata Something Else, Tabata This!, Tommy V, Upside-Down, Bad Karma, Jared, Holleyman, Santiago, Bradshaw 

Source: http://www.vitalzone.hu/crossfit-gyakorlatsorok-wods-.html##ixzz3QPuSApg5 (8)

For the sake of smaller children, trusting our imagination, we can incorporate a variety of basic exercises in a playful form.

The hungry hippo:

  • We designate an area of the game (20 m x 20 m) with four teams located on four sidelines.
  • In the middle of the designated area we stack medicine balls.
  • The game will start with a whistle.
  • Task: The first child in each team does four-stroke push-ups on the designated start line and then runs to the balls, picks up a ball in each round and runs back to the start line, puts the ball down, and the next team member continues.
  • The game continues until you run out of balls.
  • The team which has more balls wins.

Relay race:

  • Four teams are designated, and a buoy is placed opposite each team.
  • In each team, a child is seated on a small gym mat, and two members of the team hold two corners of the mat.
  • The game starts with a whistle.
  • The task: the pupils pull the mat around the buoy, return to the starting position, and other pupils take their place.  All players must travel on the mat.
  • The team who first performed the task wins.

Musical medicine balls:

  • We place the medicine balls in a straight line in the middle of the gym, one less than the number of pupils.
  • The children are lined up at an equal distance from the balls
  • We start the music, and then the pupils perform a exercise determined in advance (squats, four-stroke push-ups, etc.).
  • When the music stops, they run up to one ball and squat above it but cannot sit on it.
  • Those who did not get hold of a ball fall out of the game, but continue to carry out the assigned tasks on the sidelines. At each round we remove one ball from the line.
  • The winner is the last pupil who remains inside.

Tag games:

The task of those who escape, and of those who tag them, is made harder by asking  pupils to carry  medicine balls, sandbags, or dumbbells in their hands.

More playful ideas: http://crossfitkids.com/kids-workouts/ (9)