CrossFit Kids | Forging the Future of Fitness

Sunday, March 25th

CrossFit Kids - Fran Practice

Big Dawgs:
5 Rounds

Run 200 M
10 Power Cleans (25-35#)
10 Supermans

The Porch:
5 Rounds

Run 200 M
10 Power Cleans (20-25#)
10 Supermans

Pack:
5 Rounds

Run 100 M
10 Power Cleans (15-20#)
10 Supermans

Puppies:
3 Rounds

Run 100 M
10 Power Cleans (8-10##)
10 Supermans

Buttercups:
3 Rounds

Run 100 M
7 Power Cleans (5#)
7 Supermans

Posted by Jeff Martin on 03/24 at 10:09 PM
(1) Comments

Saturday, March 24th

CrossFit Kids - Gymnastics

Big Dawgs:
5 Rounds

2 Muscle ups
5 Handstand Push ups

The Porch:
5 Rounds

2 Jumping Muscle ups
5 Handstand Push ups

Pack:
5 Rounds

2 Seated Muscle ups
5 Pillow Handstand Push ups

Puppies:
4 Rounds

2 Squat Muscle ups
5 Assisted Handstand Push ups

Buttercups:
3 Rounds

2 Assisted Muscle ups
5 Assisted Handstand Push ups

See video page for muscle up tutorial and progressions.

Posted by Jeff Martin on 03/23 at 10:08 PM
(2) Comments

Friday, March 23rd, 2007

CrossFit Kids - Hanging around

CrossFit Kids - pull ups, strength, function and play.

Big Dogs
4 rounds
25 Roving Pushups
25 Pullups
25 Jumping Squats

Packmembers
3 rounds
20 Roving Pushups
20 Beginner or Jumping Pullups
20 Jumping Squats

Puppies
3 rounds
15 Roving Planks
15 Jumping or Assisted Pullups
15 Jumping Squats

Posted by Jeff Martin on 03/22 at 09:23 PM
(8) Comments

Thursday, March 22nd

CrossFit Kids - Funky Fran

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Posted by Jeff Martin on 03/21 at 08:24 PM
(5) Comments

Wednesday March 21st, 2007

Big Dawgs:
21-15-9
5# "Tag the ground touch the sky squats"
Broad Jumps

Pack:
21-15-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps

Puppies:
15-12-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps

Switch hands each rep. Make sure to keep an active shoulder and your arm straight!

Posted by Jeff Martin on 03/20 at 09:19 PM
(3) Comments

Tuesday, March 20th

CrossFit Kids - Push ups

Big Dawgs:
3 Rounds

Run 200 M
21 Kettlebell Swings X 20-25#
12 Pullups

Pack:
3 Rounds

Run 100 M
21 Kettlebell Swings X 10-15#
8 pull ups or 12 Beginner or Jumping pull ups

Puppies:
3 Rounds

Run 100 M
15 Kettlebell Swings X 8-10#
6 pull ups or 12 assisted pull ups

Buttercups:
3 Rounds

Run 100 M
15 Kettlebell Swings X 3-6#
6 Assisted pull ups

Please see the kettlebell and pull ups tutorial on the CrossFit Kids Video Page

Posted by Jeff Martin on 03/19 at 10:04 PM
(6) Comments

Monday, March 19th

CrossFit Kids - Fran Competition

CrossFit Kids is holding our first competition.

The Competition will be open to kids 4-18, throughout the Crossfit community. To compete the kids must complete “Fran “(scaling below) during the week of April 1st -7th.

Submit names of participants and times to
by April 10th.

Prizes will be awarded in each age group:
1st PLACE one year subscription to CF Kids magazine
and a T shirt
2nd PLACE CrossFit Kids T shirt *
3rd PLACE CrossFit Kids T shirt *
*Older age categories will get a CrossFitBrandX T
If you take video or pictures of the competition
please send them along.

4-5 year old
12-9-6
3# dumbbell thrusters
assisted pull ups

6-7 year old
15-12-9
5# dumbbell thrusters
jumping pull ups

8-9 year old
15-12-9
8# dumbbell thrusters
jumping pull ups

10-12 year old
21-15-9
25# Thrusters
pull ups

13-14 year old
21-15-9
40# male / 30#female
Thrusters
pull ups

15-16 year old
21-15-9
65# male / 40# female
Thrusters
pull ups

17-18 year old as Rx'd
21-15-9
95# male / 65# female
Thrusters
Pullups

REMINDER: As always, a responsible adult should monitor each
child and their intensity. All participants should first be healthy, and have been previously exposed to CrossFit style workouts, slowly ramping up intensity for several weeks before competing at high intensity.