CrossFit Kids

Friday, April 25th 2008

CrossFit Kids - Don't mess with my medicine ball!

"Baby Logan"

Big Dawgs
21-15-9

Wall Ball, 20 # 
Pull ups

The Porch:
21-15-9

Wall Ball,12-15 # 
Pull ups

Pack:
21-15-9

Wall Ball,8-10 # 
Pull ups or beginner pull ups

Puppies:
15-12-9

Wall Ball 5-8# 
Pull ups or beginner pull ups

Buttercups:
21-15-9

Wall Ball 3-5 # 
Beginners Pull ups

Skill work: Practice 10 minutes of frog stands, headstands and handstands

Posted by Jeff Martin on 04/24 at 06:24 PM
(4) Comments

Thursday April 24th 2008

CrossFit Kids - Zach's L Sit

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-40#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Maggie

Posted by Jeff Martin on 04/23 at 06:39 PM
(7) Comments

Wednesday, April 23rd 2008

CrossFit Kids - Skill Day!

Skill Day!

Today practice:

Handstands

Cartwheels

Posted by Jeff Martin on 04/22 at 06:32 PM
(1) Comments

Tuesday, April 22nd 2008

CrossFit Kids - Over head squats

Big Dawgs:
21-15-9

Box Jumps, 24"
Overhead Squats, 45#
Push ups

The Porch:
21-15-9

Box Jumps, 20"
Overhead Squats, 25-35#
Push ups

Pack:
21-15-9

Box Jumps, 15-20"
Overhead Squats, 15-20#
Push ups

Puppies:
15-12-9

Box Jumps, 12=15"
Overhead Squats, pvc-10#
Push ups

Posted by Jeff Martin on 04/21 at 06:24 PM
(5) Comments

Monday, April 21st 2008

CrossFit Kids - Push ups in the snow

Big Dawgs:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-40#)
Run 400

The Porch:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-30#)
Run 400

Pack:

Run 200
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (15-20#)
Run 200

Puppies:

Run 100
6 Rounds of Tabata Squats
6 Rounds of Tabata Push-press (5-10#)
Run 100

Buttercups:

Run 50
4 Rounds of Tabata Squats
4 Rounds of Tabata Push-press (3-5#)
Run 50

Posted by Jeff Martin on 04/20 at 03:16 PM
(6) Comments

Sunday, April 20th 2008

CrossFit Kids - CrossFit Kids hiking

Big Dawgs:
30 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

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.

Everyone:
5 minutes practice squat form.

Posted by Jeff Martin on 04/19 at 06:37 PM
(4) Comments