CrossFit Kids | Forging the Future of Fitness

Tuesday, February 9th 2010

CrossFit Kids - Partner workout

CrossFit Kids Bellevue

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Handstand hold => Forward roll => Alligator crawl 25 M => Sprint 50 M => 10 Squats => 5 Push ups

Pack and Puppies:
3 x or 5:00
Handstand attempt => Forward roll => Alligator crawl 15 M => Sprint 25 M => 10 Squats => 3 Push ups

'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Barrier assisted handstand push ups
Bar Dips
Push ups

Pack:
12-9-6

Bridged handstand push ups on feet
Bar Dips
Push ups

Puppies:
12-9-6

Bridged handstand push ups on knees
Bench Dips
Box Push ups

Cash out
Big Dawgs and The Porch:
3 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill

Pack and Puppies:
2 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill

Posted by Jeff Martin on 02/08 ..... Total Comments - (0) . Comment here. •

Monday, February 8th 2010

CrossFit Kids- Jump !

Play Day, Jump and Spin, Spin and Jump.
Play a sport, or practice a skill you have never tried before.
Post to Comments.

Posted by mikki martin on 02/07 ..... Total Comments - (0) . Comment here. •

Sunday, February 7th 2010

CrossFit Kids - Where there's a will

Buy in
Big Dawgs and The Porch:
3 x
15 Lateral Hops
10 squats
5 Push ups

Pack and Puppies:
2 x
15 Lateral Hops
10 squats
5 Push ups

"Courtney"

Big Dawgs:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 24"

The Porch:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"

Puppies:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
1:30 total time L-sit

Pack and Puppies:
45 seconds total time L-sit

Posted by Jeff Martin on 02/06 ..... Total Comments - (0) . Comment here. •

Saturday, February 6th 2010

CrossFit Kids - Slackline

Buy in
Everyone:
3 x
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Big Dawgs and The Porch:
2 x
3 Muscle ups
5 Forward rolls
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
3 Forward rolls
Max L-sit

Posted by Jeff Martin on 02/05 ..... Total Comments - (3) . Read/Comment here. •

Friday, February 4th 2010

CrossFit Kids - Race

Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M

Pack and Puppies:
2 x
Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M

"Rolling Randy"

Big Dawgs:
75 Power Snatches, 45-55#
Every time you set the bar down do 5 forward rolls.

The Porch:
75 Power Snatches, 25-35#
Every time you set the bar down do 5 forward rolls.

Pack:
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.

Puppies:
35 Power Snatches, pvc-5#
Every time you set the bar down do 3 forward rolls.

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit

Posted by Jeff Martin on 02/04 ..... Total Comments - (0) . Comment here. •

Thursday, February 4th 2010

CrossFit Kids - Smile

Today have your parents or coaches help you practice handstands and rolling out of a handstand

Skill day Brain Teaser:
Take the number 30, divide it by 1/2, and then add 10.
What do you get?

Posted by Jeff Martin on 02/03 ..... Total Comments - (1) . Read/Comment here. •

Wednesday, February 3rd 2010

CrossFit Kids - Shoot

Buy in
"Everyone"
Max Push ups

"Little Kelly"

Big Dawgs
4 rounds
Run 400M
30 Box Jumps, 24"
30 Wall Ball, 14#

Porch
4 rounds
Run 400M
30 Box Jumps, 20"
30 Wall Ball, 10#

Pack
3 rounds
Run 400M
25 Box Jumps, 15-20"
25 Wall Ball, 10#

Puppies
3 rounds
Run 200M
15 Box Jumps, 10-15"
15 Wall Ball, 4#-8#

Cash out
"Everyone"
Max Push ups

Posted by Jeff Martin on 02/02 ..... Total Comments - (1) . Read/Comment here. •