Sunday, March 4th

CrossFit Kids - Bradley's Workout

Big Dawgs:

4 rounds
10 reps each of

Pull ups
Burpees
Sit ups
Kettlebell swings (20-25#)
Thrusters (25-30#)

The Porch:
3 rounds
10 reps each of 

Pull ups
Burpees
Sit ups
Kettlebell swings (15#)
Thrusters (15-20#)

Pack:
2 rounds
10 reps each of:

Pull ups
Burpees
Sit ups
Kettlebell swings  (10#)
Thrusters (10-15#)

Puppies:
2 rounds
10 reps each of 

Pull ups (jumping or assisted)
Burpees
Sit ups
Kettlebell swings (3-5#)
Thrusters (3-5# dumbbells)

Everyone:
5 minutes practice on frog stands.

Saturday, March 3rd

CrossFit Kids -  Jumping builds strong bones (and its fun)

"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 30#

The Porch:
Use 20-25#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Friday, March 2nd 2007

CrossFit Kids and Sports Conditioning

CrossFit Kids - Will squats help you ski & Snowboard better ? What about Box jumps ? Headstands ?

You bet.

Here is a good NEN (No equipment necessary) workout we did in class tonight.

Great for ski trips !  Olympic skier Eva T. posts  some great NEN workouts at  www.skievat.com

Big Dawgs

20 rounds
5 Tuck Jumps
5 Flying Squirrels
5 Box Jumps ( you can use a bench, a tire a stair, etc)

Packmembers

10 rounds
5 Tuck Jumps
5 Flying Squirrels
5 Box Jumps

Puppies

10 rounds
3 Tuck Jumps
3 Flying Squirrels
3 Box Jumps

Thursday, March 1st

CrossFit Kids - Toss it

Highland games practice at Brand X March 17th.

P.T. Test

Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held

Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)

Max Pull ups ( To Failure)
Full extension at bottom to chin over bar

Broad Jump (Distance)
Measure distance covered

Complete the test and report your scores here!

When complete practice cartwheels and front rolls for 10 minutes.

Wednesday, February 28th

Crossfit Kids - Gus

In memory of My best friend Gus, my English Bulldog.  ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round

Post your time to comments!

Tuesday, February 27th

Crossfit Kids - GO!

Big Dawgs:
Back Squats
5-5-5-5-5

Rest

15-12-9
Handstand push ups
Ring Dips
Push ups

The Porch:
12-9-6
Handstand push ups (Pillow or Pad Okay)
Ring Dips
Push ups

Pack:
15-12-9
Handstand Push ups (Assisted)
Dips  (Bar or Bench)
Push ups

Puppies:
Handstand Push ups (Assisted)
Dips  (Bench)
Push ups (Box or Wall

Crossfit Kids Edna Valley visits CrossFit Santa Cruz.
Crossfit Kids

Monday, February 26th

CrossFit Kids - Graco Squats

Perfect!

Big Dawgs:

Run 600 M
100 Wall Ball (10-14#)
100 Box Jumps
Run 600 M

The Porch:

Run 600 M
75 Wall Ball (10#)
75 Box Jumps
Run 600 M

Pack:

Run 400 M
50 Wall Ball (6-8#)
50 Box Jumps
Run 400 M

Puppies:

Run 200 M
35 Wall Ball (4-6#)
35 Box Jumps
Run 200 M

Buttercups:

Run 100 M
25 Wall Ball (2-4#)
25 Box Jumps
Run 100 M

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