CrossFit Kids | Forging the Future of Fitness

Monday, January 15th

CrossFit Kids - Play Day

Crab Walk Soccer game

You will need a soccer ball, a field or yard with grass, and something to use as goals.

Single Player:
Set up a goal and try to shoot goals while crabwalking. Play for 10 minutes.

Multiple players:
Pick teams, use the same rules as soccer except everyone including the goalie must crabwalk. Play for about 20 minutes.

For added fun use a 4 pound medicine ball.

This months Crossfit Kids Magazine will include a new monthly feature; kids soccer workouts, I mean "Footie" workouts from our friends at CrossFit Manchester .

Posted by Jeff Martin on 01/14 at 07:09 PM
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Sunday, January 14th

CrossFit Kids - Just a little help

Big Dawgs - Pack - Puppies

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees

Post time to comments.

Big Dawgs:
Weighted Pull ups
5-5-5-5-5

Posted by Jeff Martin on 01/13 at 07:56 PM
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Saturday, January 13th

CrossFit Kids - Tug of War

Big Dawgs
With a 15-20 lb bar

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

The Porch:
With a 10-15 lb bar

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

Pack
With 3-5# dumbbells

10-8-6-4-2
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.

Puppies
With PVC pipe or Broomstick

10-8-6-4-2
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.

Posted by Jeff Martin on 01/13 at 05:41 AM
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Friday, January 12th

Crossfit Kids - Learning to Squat

"Rolling 100's"

Big Dawgs:
10 Rounds of:

Sprint 100 M
10 Lunges
Jog 100 M

-Rest 5 minutes-

Push Press
5-5-5-5-5

The Porch:
8 Rounds of:

Sprint 100 M
10 Lunges
Jog 100 M

Pack:
8 Rounds of:

Sprint 75 M
10 Lunges
Jog 75 M

Puppies:

6 Rounds

Sprint 50 M
10 Lunges
Jog 50 M

Everyone spend 5 minutes practicing hollow rocks when you are finished.

Posted by Jeff Martin on 01/11 at 09:04 PM
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Thursday, January 11th

CrossFit Kids - Pirate Races

Please count and post your reps for the following:

Big Dawgs:
10 rounds for reps:

30 seconds Squats
30 seconds Push ups

The Porch:
8 rounds for reps:

30 seconds Squats
30 seconds Push ups

Pack:
6 rounds for reps:

30 seconds Squats
30 seconds Push ups

Puppies:
5 rounds for reps:

30 seconds Squats
30 seconds Push ups

For Pack and Puppies, if your from starts to break on the push ups please move to box or wall push ups.

When you have completed the workout, rest 5 minutes and then practice headstands and frog stands for five minutes.

Posted by Jeff Martin on 01/10 at 07:35 PM
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Wednesday, January 10th

CrossFit Kids - Agility

Big Dawgs:
Complete as many rounds as you can in twelve minutes of:

3 Handstand push-ups (Ask your parents for an assist if necessary)
8 Pull-ups

Rest 10 minutes

Front squats
5-5-5-5-5

Pack:
Complete as many rounds as you can in eight minutes of:

3 Assisted Handstand Push ups
8 Pull-ups (Use any combination of Pull ups, Jumping Pull ups and Beginner pull ups to reach 8)

Puppies:
Complete as many rounds as you can in eight minutes of:

3 Assisted Handstand Push ups
8 Pull-ups (Use a Combination of Jumping and Beginner pull ups to reach 8)

Post rounds completed to comments.