CrossFit Kids | Forging the Future of Fitness

Sunday, March 14th 2010

CrossFit Kids - Flexibility

CrossFit Kids - LIS

Big Dawgs and The Porch:
2 x
5 Handstand attempts => Forward roll => 15 Roving Planks => 25 Mountain Climbers => Jump up run 200 m

Pack and Puppies:
2 x
3 Handstand attempts => Forward roll => 10 Roving Planks => 15 Mountain Climbers => Jump up run 100 m

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 35-45#

The Porch:
Use 25-35#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Cash out
Big Dawgs and The Porch
2 x
Max hang for time
15 Toes to bar
30 Sit ups

Pack and Puppies:
2 x
Max hang for time
10 Toes to bar
20 Sit ups

Posted by Jeff Martin on 03/13 ..... Total Comments - (0) . Comment here. •

Saturday March 13th 2010

CrossFit Kids - Stamina

CrossFit Kids - Monrovia

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups => Agility ladder 2 in 2 out => 5 Pull ups => 50 Mountain climbers

Pack and Puppies:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups progressions => Agility ladder 2 in 2 out => 5 Pull ups or progressions => 25 Mountain climbers

Big Dawgs:
3 rounds
50 Box jumps, 24"
15 Ring dips

The Porch:
3 rounds
50 Box jumps, 20"
15 Ring dips

Pack:
3 rounds
35 Box jumps, 20"
10 Ring dips (Bar or Bench dip progressions okay)

Puppies:
3 rounds
20 Box jumps, 12-15"
10 Bar or Bench dip progressions

Cash out
Big Dawgs and The Porch:
2 x
5 Jump to support /roll over
10 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
3 Jump to support /roll over
6 Toes to bar
12 Sit ups

Posted by Jeff Martin on 03/12 ..... Total Comments - (4) . Read/Comment here. •

Friday, March 12th 2010

CrossFit Kids - Community

CrossFit Kids - Hollister

Today practice cartwheels and play on the bars or rings.

Skill Day Brain Teaser:
Dad is preparing breakfast for his three children — Dan, Ed, and Frank. Each boy wants Dad to toast 1 slice of bread for him. The family's toaster holds only 2 slices of bread and toasts only 1 side at a time. The person who toasts bread has to toast one side of a slice of bread, take out the slice, turn it over, and put it back in the toaster to toast the other side. It takes exactly 1 minute to toast 1 side of a piece of bread. Dad has figured out how to toast 3 slices on both sides in only 3 minutes. How does he do it?

Posted by Jeff Martin on 03/11 ..... Total Comments - (1) . Read/Comment here. •

Thursday, March 11th 2010

CrossFit Kids - Midline stabilization

CrossFit Kids - Flagstaff

Buy in
Big Dawgs and The Porch:
2 x
Bear crawl L pattern x 2 => Forward roll => Sprint 25 M => Back pedal 25 M => 15 Side to side hops => 10 push ups => 15 Squats

Pack and Puppies:
2 x
Bear crawl L pattern x 2 => Forward roll => Sprint 15 M => Back pedal 15 M => 10 Side to side hops => 5 push ups => 10 Squats

"Colleen's Little Sister"

For 7 minutes alternate the following:
Clean for one minute
Jerk for one minute

Post your total reps to comments.

Big Dawgs:
25# Dumbbells

The Porch:
15-20# Dumbbells

Pack:
8-10# Dumbbells

Puppies:
4-6# Dumbbells

Big Dawgs and The Porch:
2 x
3 Muscle ups (or progressions)
Max Handstand hold
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
Max Handstand hold
Max L-sit

Posted by Jeff Martin on 03/10 ..... Total Comments - (0) . Comment here. •

Wednesday, March 10th 2010

CrossFit Kids - Power

CrossFit Kids - Family

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups => Agility ladder 2 in 2 out => 5 Pull ups => 50 Mountain climbers

Pack and Puppies:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups progressions => Agility ladder 2 in 2 out => 5 Pull ups or progressions => 25 Mountain climbers

Big Dawgs:
Run 400 M
35 Squats
15 Muscle ups
35 Squats
Run 400 M

The Porch:
Run 400 M
35 Squats
10 Jumping Muscle ups or 10 Seated Muscle ups
35 Squats
Run 400 M

Pack:
Run 200 M
25 Squats
10 Seated Muscle ups
25 Squats
Run 200 M

Puppies:
Run 100 M
15 Squats
15 Squat Muscle ups
15 Squats
Run 100 M

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

See video page for muscle up tutorial and progressions.

Big Dawgs and The Porch:
2 x
10 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
6 Toes to bar
12 Sit ups

Posted by Jeff Martin on 03/09 ..... Total Comments - (0) . Comment here. •

Tuesday, March 9th 2010

CrossFit Kids - Strength

Team CrossFit Kids Academy

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Handstand => Forward roll => 100 M run => 10 Overhead squats (pvc) => 10 Roving plank push ups

Pack and Puppies:
3 x or 5:00
Handstand attempt => Forward roll => 50 M run => 5 Overhead squats (pvc) => 3 Roving plank push ups

"Joey"

Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

Cash out
Big Dawgs And The Porch:
2 x
3 Skin the cats
5 Roll overs
7 Knees to elbows

Pack and Puppies:
2 x
3 Skin the cats (with assist)
5 Roll overs (with assist)
7 Knees to elbows (progressions okay)

Joey demonstrates her WOD.

Posted by Jeff Martin on 03/08 ..... Total Comments - (0) . Comment here. •

Monday, March 8th 2010

CrossFit Kids - Learn and play new sports

CrossFit Kids - Lakeway (Austin)

Today practice forward rolls.

Skill Day Brain Teaser:
Which Way?
Once a boy was walking down the road, and came to a place where the road divided in two, each separate road forking off in a different direction.
A girl was standing at the fork in the road. The boy knew that one road led to Lieville, a town where everyone always lied, and the other led to Trueville, a town where everyone always told the truth. He also knew that the girl came from one of those towns, but he didn't know which one.

Can you think of a question the boy could ask the girl to find out the way to Trueville?

(From School Discovery)

Posted by Jeff Martin on 03/07 ..... Total Comments - (2) . Read/Comment here. •