CrossFit Kids | Forging the Future of Fitness

Tuesday, July 10th 2007

CrossFit Kids - Posts daily workouts for kids of all ages, adjusted for age and capacity

Big Dawgs

5 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift 50-60# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 30-40# x 25reps
Hold middle sit up position minute

Porch

4 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift 40-50# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 25-30# x 25reps
Hold middle sit up position 1 minute

Packmembers

3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift 20-30# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 10-20# x 15 reps
Hold middle sit up position 30 seconds

Puppies

3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift 10-20# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 5-10# x 15 reps
Hold middle sit up position 30 seconds

Posted by Jeff Martin on 07/09 at 07:29 PM
(1) Comments

Monday, July 9th

CrossFit Kids - Daily workouts, yearly games!

The Hopper event at the recent CrossFit Games included a 1000 M row and then five rounds of 25 pull ups and 7 push jerks at 135#. Connor completed 3.5 rounds before time was called push jerking more than his body weight 28 times.

Our CrossFit Kids record for "Cindy" is 39 rounds set by Connor.

Big Dawgs
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Pack
"Lil Cindy"
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Assisted/ Beginner pull ups okay)
6 Push-ups
9 Squats

Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats

Buttercups:
How many rounds can you do in 6 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats

Posted by Jeff Martin on 07/08 at 07:16 PM
(7) Comments

Sunday, July 8th

CrossFit Kids - Press

One of our original CrossFit Kids Instructors, Nichole Dehart, at the CrossFit Games. Nichole placed third in the hopper event, first in the CrossFit Total, and took third place in the overall CrossFitter competition.

"Keegan"

Big Dawgs
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups
3 rounds

100m
10 Pushups
10 Knee-ups

Posted by Jeff Martin on 07/07 at 08:23 PM
(2) Comments

Saturday, July 7th

CrossFit Kids - Climb it!

"Anna"

Big Dawgs:

Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 25-30#
Run 200 M
15 reps Dumbell Thrusters, 25-30#
Pull-ups (max set)

The Porch:
Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 15-20#
Run 200 M
15 reps Dumbell Thrusters, 15-20#
Pull-ups (max set)

Pack:
Run 200 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 10-15#
Run 100 M
15 reps Dumbell Thrusters, 10-15#
Pull-ups (max set)
Run 200 m

Puppies:
Run 100 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 5-10#
Run 50 M
15 reps Dumbell Thrusters, 5-10#
Beginner Pull-ups (max set)
Run 100 m

Buttercups:
Run 50 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 3-5#
Run 25 M
15 reps Dumbell Thrusters, 3-5#
Beginner Pull-ups (max set)
Run 50 m

If you have trouble with the beginner pull ups, it is okay to use your legs for an assist.

Posted by Jeff Martin on 07/06 at 09:35 PM
(2) Comments

Friday July 6th, 2007

CrossFit Kids at the first ever CrossFit Games

Keegan, age 13 gets a new PR with a Deadlift of 160 #

Big Dawgs

4 rounds
Run 600M
Deadlift 65-85# x12

Porch

4 rounds
Run 600M
Deadlift 45-65# x12

Packmembers

4 rounds
Run 400M
Deadlift 25-45# x12

Puppies

3 rounds
Run 400M
Deadlift 15-25# x10

Warm up with some light deadlifts, focusing on good form. Chest up , maintain lumbar curve, eyes on short horizon, tighten lats, bar close to shins, take the slack out of the arms before the pull.

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