CrossFit Kids | Forging the Future of Fitness

Thursday, September 2nd 2010

CrossFit Kids - Monkey Swings

CrossFit Kids - Rockford

Buy in
Big Dawgs and The Porch:
4 X
10 Side to Side hop over small barrier =>10 Sprawls => 25 M Sprint => 25 M Back pedal

Pack and Puppies:
4 X
5 Side to Side hop over small barrier =>5 Sprawls => 15 M Sprint => 15 M Back pedal

Medicine Ball Run:

Big Dawgs:
Use a 10#, 14# and 20# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 20#, 14# and finally the 10#. Sprint to the 20# ball pick it up sprint back to the starting line; turn and sprint to the 14# ball pick it up sprint back to the starting line; turn Sprint to the 10# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

The Porch:
Use a 8#, 10# and 12# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 12#, 10# and finally the 8#. Sprint to the 12# ball pick it up sprint back to the starting line; turn and sprint to the 10# ball pick it up sprint back to the starting line; turn Sprint to the 8# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Pack:
Use a 4#, 6# and 10# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 10#, 6# and finally the 4#. Sprint to the 10# ball pick it up sprint back to the starting line; turn and sprint to the 6# ball pick it up sprint back to the starting line; turn Sprint to the 4# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Puppies:
Use a 2#, 4# and 6# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 10 yards apart in a straight line away from the starting line, in the following order 6#, 4# and finally the 2#. Sprint to the 6# ball pick it up sprint back to the starting line; turn and sprint to the 4# ball pick it up sprint back to the starting line; turn Sprint to the 2# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Cash out:
Big Dawgs and The Porch:
2 x
35 M Roving plank
5 Handstand attempts

Pack and Puppies:
2 x
15 M Roving plank
3 Handstand attempts

Posted by Jeff Martin on 09/01 ..... Total Comments - (0) . Comment here. •

Wednesday, September 1st 2010

CrossFit Kids - Motherwell Scotland

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Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>15 Push ups

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>10 Push ups

"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

Cash out
Big Dawgs and The Porch:
1:00 total L sit
50 Sit ups

Pack and Puppies:
30 seconds L sit
20 Sit ups

Posted by Jeff Martin on 08/31 ..... Total Comments - (1) . Read/Comment here. •

Tuesday, August 31st 2010

CrossFit Kids - Skill Day

CrossFit Kids - MPower

Today practice cartwheels

Skill Day Brain Teaser
Big Dawgs and The Porch:
If (2a + 3b) = 18 and (2a - b) = 2, then (2a + b) = ?

Pack and Puppies:
Sue has 8 balls and Jake has 5 balls. How many balls do they have in all?

Posted by Jeff Martin on 08/30 ..... Total Comments - (0) . Comment here. •

Monday, August 30th 2010

CrossFit Kids - Row

CrossFit Kids - LKN

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Big Dawgs and The Porch:
Perform the following circuit for 3:00
10 Jumping Lunges
10 Sit ups
10 Push ups
10 Pull ups

Pack and Puppies:
Perform the following circuit for 2:00
10 Jumping Lunges
10 Sit ups
10 Push ups (or progressions)
10 Pull ups (or progressions)

Big Dawgs:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 10-12#

Pack:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 6-8#

Puppies:
3 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 3-5#

Cash Out
Big Dawgs and The Porch:
Bear Crawl 35 M
10 T Push ups
10 Knees to Elbows
1 Handstand Hold
Bear Crawl 35 M

Pack and Puppies:
Bear Crawl 20 M
10 T Holds
10 Knees to Elbows (or progression)
1 Handstand Hold
Bear Crawl 20 M

Posted by Jeff Martin on 08/29 ..... Total Comments - (2) . Read/Comment here. •

Sunday, August 29th 2010

CrossFit Kids - Squat

CrossFit Kids - King of Prussia

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Big Dawgs and The Porch:
30 Box Jumps
20 squats
10 push ups

Pack and Puppies:
20 Box Jumps
10 squats
5 push ups

Big Dawgs:
5 Rounds

5 Roll Overs
20 Push ups

The Porch:
5 Rounds

3 Roll Overs
15 Push ups

Pack:
3 Rounds

3 Roll Overs
15 Push ups

Puppies:
3 Rounds

3 Roll Overs
10 Push ups

Cash out
Big Dawgs and The Porch:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Pack and Puppies:
3 Cartwheels
10 Toes to Bar (or progressions)
3 Cartwheels
10 Knees to Elbows (or progressions)

Posted by Jeff Martin on 08/28 ..... Total Comments - (0) . Comment here. •

Saturday, August 28th 2010

CrossFit Kids - Stretch

CrossFit Kids - Scottsdale

Buy in
Big Dawgs and The Porch:
2:00 Jump rope
2 x
20 Box jumps
10 Side to side burpees

Pack and Puppies:
2:00 Jump rope
2 x
15 Box jumps
5 Side to side burpees

Big Dawgs:
5 Rounds

Max Pull ups
30 Squats

Rest 2:00 between rounds

Pack:
3 Rounds

Max Beginner or Assisted Pull ups
25 Squats

Rest 2:00 between rounds

Puppies:
3 Rounds

Max Beginner or Assisted Pull ups
15 Squats

Rest 2:00 between rounds

Cash out
Big Dawgs and The Porch:
Play with frog stands and handstands for at least 5:00

Pack and Puppies:
Play with frog stands and handstands for at least 5:00

Posted by Jeff Martin on 08/27 ..... Total Comments - (0) . Comment here. •

Friday, August 27th 2010

CrossFit Kids - Skill Day

CrossFit Kids - Odyssey

Today work on your plank position

Skill Day Brain Teaser
Big Dawgs and The Porch
Solve for X:
6x (3x - 7) = 7 (7-3x)

Pack and Puppies:
Ann wants only blue crayons. Each box of 12 crayons contains 3 blue crayons. How many boxes of crayons must Ann go through to get 9 blue crayons?

Posted by Jeff Martin on 08/26 ..... Total Comments - (0) . Comment here. •