CrossFit Kids

Sunday, August 3rd 2008

CrossFit Kids - Teaching Squats

Big Dawgs:
5 rounds

Run 200 M
15 Wall Ball, 12-14#
15 Burpees

The Porch:
5 rounds

Run 200 M
15 Wall Ball, 10-12#
15 Burpees

Pack:
5 rounds

Run 100 M
10 Wall Ball, 6-8#
10 Burpees

Puppies:
3 rounds

Run 50 M
10 Wall Ball, 4-6#
10 Burpees

Posted by Jeff Martin on 08/02 at 05:35 PM
(3) Comments

Saturday, August 2nd 2008

CrossFit Kids - Swim

Big Dawgs:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 45#
5 Hang Power Snatch, 45#
5 Overhead Squats, 45#

Cash out:
50 push ups

The Porch:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 25-35#
5 Hang Power Snatch, 25-35#
5 Overhead Squats, 25-35#

Cash out:
50 push ups

Pack:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 15-20#
5 Hang Power Snatch, 15-20#
5 Overhead Squats, 15-20#

Cash out:
30 push ups

Puppies:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 5-10#
5 Hang Power Snatch, 5-10#
5 Overhead Squats, 5-10#

Cash out:
15 push ups

Posted by Jeff Martin on 08/01 at 10:11 PM
(1) Comments

Friday, August 1st 2008

CrossFit Kids - Swing!

CrossFit Kids OKC

Buy in:
Big Dawgs and The Porch:
Broad Jump 50 yards

Pack and Puppies:
Broad Jump 25 Yards

WOD
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.

Cash out:
Big Dawgs and The Porch:
50 Sit ups

Pack and Puppies:
30 Sit ups

Posted by Jeff Martin on 07/31 at 08:13 PM
(3) Comments

Thursday, July 31st 2008

CrossFit Kids - Skill day

CrossFit Kids Augusta

Today practice cartwheels and handstands.

Posted by Jeff Martin on 07/30 at 08:24 PM
(1) Comments

Wednesday, July 30th 2008

CrossFit Kids - Kids Cert

"Do you think I'm going to count that?!?"

Big Dawgs:

Run 3 miles

The Porch:

Run 2 miles

Pack:

Run 1.25 miles

Puppies:
Run .5 miles

Posted by Jeff Martin on 07/29 at 05:13 PM
(4) Comments

Tuesday, July 29th 2008

CrossFit Kids - Deadlift

Big Dawgs:
40 Handstand Push ups

The Porch:
30 Handstand Push ups

Pack:
15 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)

Puppies:
15 Bridged Handstand Push ups on feet

Buttercups:
15 Bridged Handstand Push ups on knees

Posted by Jeff Martin on 07/28 at 07:09 PM
(1) Comments

Monday, July 28th 2008

CrossFit Kids - Supporting the specialist.

Big Dawgs:
Complete as many rounds as possible in 20 minutes of:

10 Broad Jumps
10 Kettlebell Swings (25-30#)
10 Pull ups

Porch:
Complete as many rounds as possible in 15 minutes of:
10 Broad Jumps
10 Kettlebell Swings (15-24#)
10 Pull ups

Pack:
Complete as many rounds as possible in 12 minutes of:
10 Broad Jumps
10 Kettlebell Swings (10-15#)
10 Pull ups

Puppies:
Complete as many rounds as possible in 8 minutes of:
10 Broad Jumps
10 Kettlebell Swings (5-8#)
10 Pull ups

* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Posted by Jeff Martin on 07/27 at 07:53 PM
(7) Comments