CrossFit Kids | Forging the Future of Fitness

Saturday, October 14th

CrossFit Kids - Competition

This months CrossFit Kids Magazine will have an article on competition written by Patrick O'Hannigan. He has written for New Oxford Review, The American Spectator Online, New Times (San Luis Obispo). The CrossFit Kids Magazine is a monthly puplication that is released on the 15th of each month. CrossFit Kids Magazine

Big Dawgs:
10-15# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 5 Times

Pack:
8 to 10# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 4 times

Puppies:
2 to 5# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 3 times

When you are done practice skills like L sits and handstands.

Posted by Jeff Martin on 10/13 at 09:31 PM
(0) Comments

Friday, October 13th, 2006

CrossFit Kids - Total Effort

Big Dawgs:
15-12-9
Hand Stand Push ups
Wall Ball (14#)
Burpees

Pack:
15-12-9
Assisted Hand Stand Push ups
Wall Ball (8-10#)
Burpees

Puppies:
12-9-6
Assisted Hand Stand Push ups
Wall Ball (4-6#)
Burpees

Posted by Jeff Martin on 10/12 at 09:21 PM
(0) Comments

Thursday, October 12th

CrossFit Kids - Firehose Races

Big Dawgs:
7 Rounds of:
3 sommersaults
12 squats
8 push ups
4 pull ups

Pack:
5 Rounds of:
3 sommersaults
12 squats
8 push ups
4 pull ups (assisted, jumping, or beginner)

Puppies:
5 Rounds of:
2 sommersaults
8 squats
5 push ups
2 pull ups (assisted, jumping, or beginner)

How did the sommersaults affect your workout?

Posted by Jeff Martin on 10/11 at 08:57 PM
(0) Comments

Wednesday, October 11th

CrossFit Kids

CrossFit Kids
Sprints and Sprawls

5 Rounds for time of the following:

Big Dawgs:
100 M Sprint
15 Sprawls

Porch:
75 M Sprint
15 Sprawls

Pack:
50 M Sprint
10 Sprawls

Puppies:
25 M Sprint
6 Sprawls

When you are done practice L Sits and Cartwheels. Post to comments your time and how your doing on the L sits.

Posted by Jeff Martin on 10/10 at 07:46 PM
(3) Comments

Tuesday, October 10th

CrossFit Kids - Box jumps

"Lil Kelly"

Big Dawgs:
5 rounds for time of:
Run 200 meters
15 Box jump, 20 inch box
15 Wall ball shots, 10 pound ball

Post time to comments.

Pack:
3 rounds for time of:
Run 200 meters
15 Box jump, 15 inch box
15 Wall ball shots, 5 - 8 pound ball

Post time to comments.

Puppies:
3 rounds for time of:
Run 100 meters
15 Box jump, 10-12 inch box
15 Wall ball shots, 4-5 pound ball

Post time to comments.

Buttercups:
3 rounds for time of:
Run 100 meters
10 Box jump, 10-12 inch box
10 Wall ball shots, Soccer ball/Basketball or 2-3 pound ball

Post time to comments.

Posted by Jeff Martin on 10/09 at 08:53 PM
(1) Comments

Monday, October 9th

CrossFit Kids - Bootcamp Challenge

Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings X 15-20# dumbbell
12 pull ups

Pack:
3 Rounds
Run 200 M
21 Kettlebell Swings X 8-10# dumbbell
12 pull ups

Puppies:
3 Rounds
Run 200 M
15 Kettlebell Swings X 8-10# dumbbell
6 pull ups or 12 assisted pull ups

Buttercups:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-6# dumbbell
6 Assisted pull ups

Posted by Jeff Martin on 10/08 at 08:06 PM
(0) Comments

Sunday, October 8th

CrossFit Kids - Medicine Ball Throws

Big Dawgs:
2 rounds of:
Sprint 100 yards
10 Road Rash Squats
15 Roving Push ups
20 Medicine Ball Two Hand Throw for Distance (6#)
25 Box Jumps (18-20")

Pack:
2 rounds of:
Sprint 100 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (4#)
20 Box Jumps (12-15")

Puppies:
2 rounds of:
Sprint 50 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (soccer ball-4#)
20 Box Jumps (12-15")